Wednesday-150930

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Warmup: 20 step monster walk, 30 sec hanging static hold, 20 step lateral walk, 10 ankle stretch, 20 wallballs with 2 sec pause @ bottom (12/10), movement prep with Coach

 

Conditioning: “Heather’s Hot Mess”

Teams of 2, AMRAP 30:
9 Muscle ups
9 Thrusters, 165/115
9 Deficit HSPU 6/3″
9 Cleans, 165/115
9 Bar Muscle ups
9 Jerks, 165/115
9 Pistols (9/side)
9 KBS, 2/1.5
100′ HS Walk

Mobility:

-2 min barbell trap smash each side

-2 min barbell lat smash each side