07.27.2020

Warm Up
2 rounds1

0 seated plate strict presses

5 sumo inchworms
5/side plank reach thrus
4-5 each side perfect stretch walk


Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/



WOD
"Raspberry"
Every 8:00 for 32:00
Run 500m- all around the building plus the 100m fence and back
12 HSPU or sub box piked hspu
200m farmer carry- moderate load so you don't have to drop many times
40 second hold- users choice (plank, handstand, squat, L-sit, lunge, pistol)