Scarecrow
Warm-up:
3 Rounds of:
Run 200m
3 Bear Complex w/bar
(Complex= power clean + front squat + push press + back squat + push press
Mobility:
Wall Stretch
Announcements:
Sign-up for the Open/Sibling Rivalry is closed. Don't forget to post scores and most of all, have fun!
Skills & Technique: (Click below for links to more info)
Wod:
Shoulder Press 5x4@80% of 1RM
New Athlete Shoulder Press 3x5
Followed by:
Scarecrow
Run 400m
21 Thrusters 95/65
Run 400m
15 Thrusters 115/85
Run 400m
9 Thrusters 135/95
For time.
Time Limit: 20 Minutes
Followed by:
Foam Rolling: Quads, Hams, Add, Abductors