8.17.18 Friday

August 16, 2018

 

 

Mob: FR Upper Back and Lumbar Spine x2m (Would you rather be able to talk with the animals or speak all foreign languages?)

 

Dynamic W/U  

 

Skill: HSW tech

2 sets

Hollow body Rocks x10

Wall Walk/Pike Walk x3 + 10s Hold

Partner Spotted Partner Kick-up (Fit/Perf = Wall, Rx/Comp = Free Standing) x3

 

Accumulate 3m total in Freestanding HS (w Spot if necc) + Between 3 sets of PVC Lat Stretch x5 breaths  

 

WOD: 20m AMRAP

1000m Row

500m Run

100 DU

50 Pushups

 

Addt’l Stretch:

Puppy Dog Stretch x1m

Piriformis Stretch x1m

 

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