Friday, January 3, 2014 – The Brand X Method

Friday, January 3, 2014

3
Jan

Friday, January 3, 2014

-960Warm up:
3x or 5:00
Bear crawl 10m
5 Stink bug push ups
Don’t touch the ground (traverse the pull up structure)
Agility run
Focus:
Overhead squats
(unloaded – athletes receive load if chest is vertical and all points of performance are met)
WOD:
AMRAP in given
10 DB Overhead squats
20 Pull ups
Reps and load are scaled based on ability
Cash out:
Partners accumulate 30 cartwheels in a straight line, one partner holds a plank while the other carthweels, partners must switch after 3 attempts

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