8/8/17 Do it. Run. Do it.

File_000-129

Warm Up:

Bike 1:00 Easy
10 Up-Down + Air Squat
Bike 1:00 (20sec Hard/Easy/Hard)
10 Sumo Stance Squats
8 DB Cossacks (25/20lb)
10 Chin Grip Hanging Shrugs + 20sec Hang
10 Kipping Leg Raises
6 DB Power Cleans + 5 Strict Press + 6 Push Press (Single arm)

Skill, Strength, or Mobility:

3 sets of:
34′ Seal Crawl on slider (thats how long the pull up rack is : )
15 Each Side Paloff Press (tempo is 1110)

WOD:

21 minute Cap
(Assuming 2, 8 Minute 3rds and a 5 minute 800)
3rds:
18 Air Squats
15 Push Press (75/50)
9 Toes to Bar
-then
Run 800m
-then
3rds:
18 Air Squats
15 Push Press
9 Toes to Bar

L2: Reps Become 15-12-6 + a 600m run. (65/35), Anchored Candlestick to target.
L3: (55/30)