400m Run

MedBall Warm-Up

Shoulder/Hip/Ankle Mobility

Strength:

5×3 Strict Press

*Start around 60% and work up to heavy  as possible- heavier than last week

WOD:

‘Mix of Open WOD 14.5 & 15.5’

21-15-9

Row for Calories

Thrusters  95/65#

Burpees over the Bar

Accessory Work:

2min Max Distance Hand Stand Walk

*If you cannot HS Walk, spend 5 minutes practicing kicking into HS- holding on or away from the wall.