09.26.17

Warm Up:With a Partner: 20 shuffle med ball passes 14 med ball clean + pass 10 each scap push ups + scap pull ups 10 each push up + med ball plank pass

Mobility: T-spine pulses x 15 reps. Lay roller across upper mid-back and grab post of rig with straight arms. Pulse hips up and down. Russian Baby Makers x 10 reps Banded good mornings x 10 reps Bear Crawl forward 10 steps, backward 10 steps

Primer: 40 V-Ups or tuck ups 100 Shoulder Taps- hold a plank and tap opposite hand to shoulder 40 Hollow rocks

Skill: Sumo Deadlift 5 sets of 3 reps- build load

WOD 9:00 AMRAP 3 Deadlifts 245/185 6 Sandbag ground to shoulder 12 Lateral hops over sandbag