06.21.18

Sunday 8:30am Lake Nokomis- Paddle WOD- meet at the main beach!

Warm Up 800m run banded lateral plate step ups x 10 each banded hip bridges x 15 reps banded psoas march x 20 reps (10 each side) reverse MB (or slam ball) throw- toss ball behind you over your head- get full extension of the legs and hips x 10 reps Primer: shoulder warm up https://www.instagram.com/p/BkA3pfABgep/?taken-by=marcusfilly 5 KB Strict Press + 20m Single Arm Rack Carries then... DB Front Raise x 10 use no more then 8# in each hand + 20m single arm rack carry DB Lateral Raise x 10 + 20m single arm rack carry DB Rear Raise x 10 + 20m single arm rack carry

Skill: Bench press Every 2:00 for 12:00 3 reps @ 90% of your 3RM in between sets you need to complete 8 banded lateral walks over a stack of plates + 8 each side psoas march

WOD 21-15-9 wall balls 20/14 burpees

Post wod 3 sets Not Timed Sled Drag 50 yards- moderately heavy Max effort L-sit hold Alternating pistol squats x 10 reps