Hold that ball, Mike!

Warm-up:

  1. Bear Crawl 20m
  2. 10 Jumping Jacks
  3. Broad Jump 20m 
  4. 10 Jumping Jacks
  5. Elbow to Instep 10m 
  6. 10 Jumping Jacks
  7. Warm-up all movements w/ bar

Mobility:

Stretch and Roll: Find the pain.

Announcements:

Athletes for Aislinn tomorrow 10am @ Tom Brown Park!

Skills & Technique: (Click below for links to more info)

Wod:

Tango & Cash
 
40 Power Snatch 95/65lbs
40 Overhead Squat 95/65lbs
Run 400m w/ Medball 20/14lbs
40 Back Squat
40 Push Press
Run 400m w/ Medball 20/14lbs
40 Deadlift 
40 Push Jerk
Run 400m w/ Medball 20/14lbs
40 Power Clean
40 Front Squat
Run 400m w/ Medball 20/14lbs
40 Thruster 
40 Sumo Deadlift High Pull
For time. 
Time Limit: 40 Minutes
One bar for all movements.
MedBall can never be dropped or 20 Burpee penalty for each partner.
Partners can have own bar if different weight is needed. 
Guy/Girl teams use 20lb medball.

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