07.14.18

COMPARE TO 1/18/18
Warmup
6 min AMRAP
20 Double Unders or 40 Singles
8 Walking Lunges Per Leg
4 Walkout to Scap-up
Mobility
Joint Mobility/Group stretch x 6 Min
Skill
Review the Pistol Squat and Handstand Hold on wall. Then attempt each of the following movements in a “ready – go” fashion for 3-4 reps of each. Coach will also get every one to attempt a handstand/modified handstand
Bench/Box Seated Pistol
Knee Tap Squat
Candlestick roll up
Pistol With Counterweight (Light)
Single Leg Roll Up
Strength
EMOM x 12
Evens – 15-20 Sec HS Hold or modification
Odds – 10 Pistol Squats or modification
Metcon
In teams of 2, complete 10 Rounds for time (5 Rounds Each), 18 min time cap
1 person works, 1 person rests
20 Wall Balls
3 “Bear” complexes – Clean + Front Squat + Push Jerk + Back Squat + BTN Push Jerk
P – 30/20, 135/95
L – 20/14, 115/75
F – 14/10, 95/65
Cashout
10 Heavy Sled Pushes down and back turf, resting as needed