WOD 7/27/2015

 


 


 

Warm up:

Dynamic Range of Motion, Shoulder Mobility, Band Openers 

 Accessory/Burn Out: 3-4 Sets of 10 Hollow Rocks

Choo Choo! Coach John's Pain Trainnnnnn!

 

Strength

Front Squat (Box Squat 2 sec pause)

 

Conditioning

For time:

1000m Row

10 Handstand Push-ups

15 Burpees

400m Run

15 Burpees

10 HSPU

1000m Row

Scale guide 12-20 minutes