11 Sept 2014

Warm Up:
300 m row
Squat therapy
T Spine mobility
Shoulder bands
Bear Crawl
Crab walk
3 Minutes accumulated hang time

STRENGTH:
10 x 3 OHS @ 80%

WOD:
2 x 800 m RUN
3 min rest btwn rounds

Record best time but note both times in comments

SILVERS:
Strength:  10 x 3 Overhead squats (use dowels at posts if working on form)

WOD:
1 x 800 m RUN
5 min rest
1 x 800 m ROW