8.14.15

2893d0dde9c643e724c2a967643d412b

Warm up:

500 m row

3 bridge ups

butt kicks wall to wall

20 shoulder dislocates

10 t2b

perfect stretch wall to wall

____________________

Mobility:

banded hip liberator

then

roll out lats

 

____________________

WOD:

20 min AMRAP

“Helen from Hell”

21 KB swings 53/35

12 pull ups

400 m run

___________________________________

Cool down:

200 m walk