19 August 2015

Warm Up:
Dynamics
Mobility
Shoulder warm up

Pull Up work:
5 x 5 low bar pull ups or 3 x 3 weighted pull ups @ heaviest weight, rest 3 mins btwn attempts


WOD:
For time
Run 400m
Row 500m
then 3 rnds of
10 pistol squats (can be alternating or switch after 5)
25 KB swings (Russian 55/35)
10 wall balls (14/20 to 9/10)

Rx2:
any pistol modification

Cash Out:  Tabata Hollow Rocks