15 Oct 2014

Warm up:
Dynamics

2 Rounds, use these exercises as a mobility screen to pinpoint what areas need work today:

10 Goblet Squat (really focus on staying tight, neutral spine, and activating the glutes, grip the floor with your feet)
10 Bulgarian split squat (bodyweight or with dumbbells / kettlebells) per side
10 Single leg Romanian deadlift (use asingle  kettlebell held with both hands in front as counterweight) per side
Banded hip opener, 20 sec per side

Strength:  5 x 5RM Snatch Grip Deadlift

WOD:
7 MIN AMRAP with a Partner
25 m sled pull (hand over hand) is timer (tire sleds, no added weight) while partner does
1) Tire flips (Rx = big tire)
2) Tire Jumps (Rx = big tire)
Score is total reps tire flips and tire jumps

Round 1 will be sled pull partner A while partner B tire flips, then partner B sled pull while partner A tire flips, Round 2 will switch to tire jumps for both, then back to flips and so on.

Rx2:  Smaller/lighter tire jumps/flips

RUN:  2 x 400 m , 2 x 1000 m rest 2 mins btwn each run