5 June 2014

Warm Up:
20 arm circles
20 walking lunges
20 grasshoppers
20 wall balls (with dodgeballs, low load, all about chest position and squat depth)
20 scapular pull ups
20 scapular push ups
20 mountain climbers

3 x 5 burpees jump to touch the pull up bars

Ankle shoulder hip achilles mobility

Strength:  7 x 4 Bench Press (incr weight work up to 75% for last set)

WOD  20 MIN EMOM
Odd:  20 DU
Even: 20 KB Swings any style

SILVERS:
Johnny special warm up

Strength:  BENCH PRESS same as above

WOD:  20 MIN EMOM
Odd:  20 Line hopovers
Even: 10 KB Swings

Cash out:  Tabata Sit Ups (if time)