Wednesday.May 24.2017

Warm up

400m run 

400m row 

10 squat thoracic rotations 

10 bootstraps 

10 beat swings 

:30 sec calf raises on 45lb plate 

 

For quality

3 sets 

30-45 sec handstand hold

20-30 sec L-sit on boxes 

10 wide stance goblet squats 

 

WOD

for time 

 

50 box jump overs (24,20) 

then 

3 rounds of

15 Shoulder to Overhead (135,95) 

15 toes to bar