Skill:

Practice 10 minutes on:

Hollow Body position holds

4 x 30 seconds on, 30 seconds off

Hollow Body rocks

4 x 10

High Plank Variations

– 1 arm up holds: 10 seconds each arm

– 1 arm, 1 leg opposite sides up: 10 seconds each variation

– 1 arm, 1 leg same side up: 10 seconds each variation

 

For Quality

 

Conditioning:

Partner WOD:

“Merging Lines”

100 Kettlebell Swings (53/35)

50 Burpees

30 Toes-2-Bar

800m Shuttle Run (alternate every 200m)

30 Toes-2-Bar

50 Burpees

100 Wall-Ball Shots (20/14) @ (10/9′)

 

For Time

Partners will perform equal work.

Compare to Friday, 18 July 2014

 

Flexibility:

Right Side Straddle – 1:30

Left Side Straddle – 1:30

Middle Straddle – 1:30

First Rib Mobilization – 1:30/side

 

 

Post time and experiences to comments