9 April 2015

Warm Up:
Dynamics
Inchworm
scorpion
iron cross
Hip mobility
Good mornings (no load)

Strength:  Deadlift 4 x 6 same weight
3 mins rest btwn sets

WOD:
6 MIN
Buy in:  1000 m row or 800 m Run
In remainder of time:
Max reps overhead squats (95/65)

SILVERS:
Strength:  Press

WOD:
1000 m Row
then 21-15-9
KB Swings
Low box fast step ups