11.16.16
Warm Up:
KB single arm swings x 5 each side
Shuffle two lengths
KB SDLHP x 10
Skip two lengths
Waiter walk with KB x 2 lengths
Skill: Deficit DL work off your 1 RM DL standing on a 25# plate 6 reps @ 50% 6 reps @ 60% 4 reps @ 65% 4 reps @ 70% 2 reps @ 80%
Skill: handstand work With a partner 2:00 each station- twice thru 3/4 kick up- freestanding- have your partner spot you wall walks or thigh taps- both facing the wall
WOD: 3 RFT 24 OH Walking Lunges 35/25# plate 20 KB Swings 53/35 16 Abmat Sit Ups- shoulders on ground and shoulders in front of hips