05.02.17

Fitness
A.3 rounds for time
row 500 meters
15 wall ball shots
10/6 p.lette push-ups
B.mobility
-90/90 external rotation X 60 seconds ea
-special shoulder #1 X 60 seconds ea
-wrestler’s bridge X 20 (alt)

Performance
A.AMSAP of L-sit.
B.AMRAP of strict TTB or knees to elbows.
C.20:00 Tempo MAP
-row 400 meters
-20 second tuck sit
-10 NJ burpees
-½ strict TTB from ‘b’
-20 DUs
*return to nasal breathing prior to moving to next movement.
D.mobility
-seated pike X 60 seconds
-floor german hang X 30 seconds
-90/90 internal rotation X 60 seconds
-OA lat stretch X 30 seconds ea