June 20, 2017 

June 20, 2017

Warm Up-

400 Meter Light Run
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers

Strength-

4 Sets:

20 Dumbbell Walking Lunge (Suitcase hold) Steps

Rest 90 Seconds

Max Ring Dips

Rest 90 Seconds

*Record DB weight, & # of Ring Dips

WOD-

10 Minute AMRAP:

5 Hang Squat Cleans 155/105

10 Handstand Push Ups