6 Jan 2015

Warm up:
Row 300-500 m at warm up pace

3 x 3 per side bottoms up kb press
3 x 1 per side TGU- pause at each movement junction
10 scap push ups
10 scap pull ups
10 scorpion
10 iron cross
10 cobra to down dog
pigeon
Couch stretch
10 dumbbell push press

WOD:
Death by Bear Complex (65/95)/Shuttle Runs
On alternating EMOM you will complete plus one rep of bear complex or t & b shuttle runs.

Eg: Round 1: 1 bear complex
Round 2: 1 t & b shuttle run
Round 3: 2 bear complex
Round 4: 2 t & b shuttle run
And so on until you cannot complete the prescribed amount of work in the one minute time allotment

SILVERS:
STRENGTH
Deadlift 5-5-5-3-3-3 incr weight

WOD:
Death by shuttle runs
EMOM complete plus 1 there and back shuttle run