091013

Warm-up
Dynamic mobility:
Walking knee grab,
Lunge steps,
Walking heal grab,
Toe touches,
Beat swings
WOD
3 sets:
5 Power snatch,
3 rope climbs,
rest 3 min
3 sets:
20 wall-balls,
20 KBS, rest
2 min

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20 minutes, for quality (Partner):5 reps per side, thoracic bridge5 reps per side, T-hip rotation5 reps per side 1/2 kneeling partner medball throw 5 rounds,

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Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –

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