October 12, 2016

October 12, 2016

dynamic :

4 minute clock :

a) pass thru x 10

b) bw turkish getup x 2

c) calf raises x 10

d) hr pushup x 6


mobility :

a) calf smash


9 minute emom of :
a) box jumps x 4-6/stepups x 6-10
b) shoulder to overhead x 6-10
c) situps x 8-12 /toes to bar x 4-6

notes :
- shoulder to overhead at weight of choice.
- emom serves as warmup for tester wod.
- at minute 5 reps are cut in half and two movements are performed.  


10 minute amrap of :
15 box jumps
12 shoulder to overhead (115/80)
9 toes to bar

notes :
- stepups for box jumps if needed.
- any variation of press overhead.
** record score as this wod will be repeated in a couple months


for time :
250 meter ski erg

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