Time Trials!

Hero WOD "Gator" June 10, 2012

Dynamic warm up

6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength

Build to a max rep bench press. (use spotters)

Time trials

Row 1 k
Rest
Row 500
Rest
Row 250

MAD MOBI

Corner stretch.
Lat band
Pigeon
Shoulder bully with kb.
Press up

 

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