22 Oct 2014

Warm Up:
200 m jog

10's of:
Tea Cups each side
Bilateral external rotation
Seated hip flexion wall slide
Scorpion
Iron Cross
Inch worm
T Spine opener

Mobility

Push Press 4 x 8 @65/70/75/80%
Press 4 x 5 @60/65/70/70%

WOD: 10 MIN EMOM
1 Bear Complex @ 90%
Rx2:  Heaviest weight possible

Rest 2 Mins then:
2 mins max DU

Only good reps count

Rx2:  High parallette hopovers