Wednesday 4-22-15

4-22-15

4-22-15

Flexibility is BACK! Thursdays @ 5:30 – Come see Kyle Norton for 30 – 45 minutes to get your stretch on!

Warm Up:

Barbell Complex Warm-up
Round 1: Deadlift, hang power clean, front squat, press, thruster
Round 2: Deadlift, hang power snatch, overhead squat, snatch

Skill:

Pistol

WOD:

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

After Bash:

60 Strict Dumbbell Presses

ONE Nation Competitors:

Wear a vest if you can go unbroken

Travel WOD:

“Travel Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Dumbbell Rows

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