Monday 12/03/18

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Warm Up:
200m Row
Quadruped T-spine Rotation x 10/side
Groin Rocker x 10/side
Spider lunge w/ hip lift x 10/side
10 Push Ups
30sec. Handstand Hold
10 Box Jumps

Then Barbell Warm Up with Jerk footwork

Strength:
1 RM Clean/Clean & Jerk

WOD:
For Time:
400m Run/500m Row Buy In
Then
5 Rounds:
10 Pistols (L1: Single Leg Squat to Box)
10 HSPU (L1: Pike push up on box or seated DB press)
Then
400m Run/500m Row Cash out

Post:
Quadruped Shoulder CARS 2 x 10/side