8 Oct 2014

Warm up:
Dodgeball 1 Min each round
Rnd 1:  Crabwalk
Rnd 2:  Bear Crawl
Rnd 3:  Non-dominant hand

Red= 5 burpees
Yellow = 5 Jumping jacks
Green = 5 Squats

Shoulder Mobility

Push Press:
1 x 10 @ 60%
1 x 10 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%

Press:
4 x 5 @ 60/65/70/70%

WOD:
5 MIN AMRAP
3 Burpees
5 CTB pull ups
1 Length Front rack walking lunge (95/135)

Rx2:  Regular pull ups / 2 KB in racked position for walking lunges
MOD:  Inverted body rows/ goblet hold walking lunges

RUN:
3 x 800 m time trials 5 min rest btwn runs, max effort