WOD 9.26.14 Friday

WARM UP:

  • 400 M. Run / 1 mi. Airdyne

Then: 2 Rounds

  • 10 High Shrugs
  • 10 High Pulls
  • 10 Muscle Cleans
  • 10 Strict Presses

Then:

  • Mobilize Shoulders – Ball smash n’ floss (front and back)

——————————————————————————–

 

A. 3 Rounds (7 minutes)

  • Max Effort Handstand Walk

*Score = Best of the 3 (If you do not have a handstand walk 7 Min. of Handstand work or Wall Work)

B. AMRAP 12

  • 8/leg Power Skaters
  • 8 HR push ups
  • 8/arm 1-arm KB swing (35/20#)

C. 3 rounds

  • 10 partner GHR
  • Plank around-the-world (30sec at each position)
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