Monday February 8th, 2016

Warm Up
Dynamic Flex
Mobility

Activation
Bear Crawl 25m
TRX row x10
x3

Strength
Work Up To a Heavy 3 Rep Bench Press

WOD
12min AMRAP
Overhead Plate Walking Lunge 45/25
(20 steps)
HSPU, Wall Walk, H.R Push Up
(5 reps)


Coach's note:
Lots of shoulders today. Prep the athletes by warming shoulders up and getting their bodies warm rather quickly. The WOD will be decided by ability level. Athletes should perform a walking lunge in any direction of the gym, get creative, walk anywhere you would like. The next movement will be decided by the coach on what best suits the athlete. First option would be strict or kipping HSPU. The next movement would be wall walks, and the third movement would be H.R Push Ups. This WOD is a big test of shoulder stability and shoulder strength, get after it!

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