12.07.17

Warm Up:400 Meter Light row or bike into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers

Primer: 9:00 EMOM min 1: shoot thrus- https://www.youtube.com/watch?v=20pZiKH2mJw 5-7 reps of shoot body thru and do 1 rep dip.  Shoot body back thru and do 1 rep push up min 2: inverted rows- rack a bar low on the rig.  place a box out front for the feet.  Row body up to bar. 5-7 reps min 3: pistol progression- athletes choice- foot behind, foot wrapped on ankle, squat to elevated mat or box, candlestick roll to one leg, sit on box and work from the bottom of the pistol, stand on box 6-8 reps total

WOD Every 8:00 for 24:00 (3 sets) one round 40/30 cals on bike 20 burpees to a plate- jump up on the plate at the finish of the burpee 20 strict press 45/35- no adding weight here- keep it light! *some athletes start on the bike, some end on the bike