2011 Flashback: Tulsa Mud Run

 

Skill:

Practice for 10:00

Handstand Holds

Use progressions needed:

Tripod, headstand, against the wall, free standing, parallets

 

For Quality

 

Conditioning:

40 Speed Skips

10 Sumo Deadlift High-pull (75/53)

20 Slammers (12/8)

10 Thrusters (75/53)

 

4 rounds for time

…then

10 Muscle -ups

For Quality

 

Flexibility:

Side Straddle stretch – 1:00/side

Center Straddle – 1:00

T-Spine Smash – 2:00

 

2 rounds for quality

 

 

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