8 April 2015

Warm Up:
Dynamics
T's/Y's / W's
Deadbugs
Scap push ups
Sit in bottom of squat and mobilize 1 min accum

Strength:  Back Squats 4 x 4 at heaviest weight possible, rest 4 minutes btwn sets (so HEAVY)

WOD:

4 MIN AMRAP
15 DU
1 t & b bear crawl

Rx2:  green box step ups

REST 1 MIN

4 MIN AMRAP
4 Short shuttle lengths
1 Rope Climb

Rx2:  1 length seal crawl (no legs to be used at all, dead weight)