The Last Brigma

Warm-up:

Row 3:00 minutes

Then:

5 Wall Climbs

or

Wall Walks x10 steps right +10 steps left

Mobility:

Shoulders & Thoracic: 3 Way Stretch, T-Spine Rolling, Trap Smash
Hips & Quads: Banded Hip Distraction, Wall Stretch, Voodoo Floss

Announcements:

There will be no Extra Training Time at Tally nor Killearn over the Labor Day weekend, but Justified will be open!

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

Wod:

Volume Work: Kipping Handstand Push-up

10 Minutes

Folllowed by: 

Brigma (6)

1:00 minute max distance row

Rest as needed but keep under 2 minutes. 
6 Max Effort Rounds

Score each round for total meters rowed.  
Row should be max effort speed and power.