WoD Tuesday – 9.10.13

fishinghemg

R18:D1

Warm-Up: Pipe Work

Mobility: Rx, Psoas, Shoulder, Scapula

Strength: Rx

Target Work:

Low Box Squat

Box Jump

SLSLDL

Barbell Row

or

Rainbow Press

Nose Breakers

Depth Push-Ups

Barbell Row

Skill: Pistols + Pull-Ups + Jump Rope

MetCon:

3 Rounds of:

400m Run

21 Thrusters

21 Wall Ball

Conditioning:

20 x 50m Runs 10s Rest

Core: Weapon X Core

Cool Down: 300 Single Unders + 30 Air Squats + 20 Push Ups

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