Sept 29, 2016

warm-up:
high knees down and back
butt kickers down and back
1 pass super spider man stretch (https://www.youtube.com/watch?v=DykSyvPxmZA)
1 pass inch worm

SOD:
A1. rear foot elevated split squat 3X8 @ slow 3 seconds down left then right rest 60 sec after L/R then go into A2.
A2. DB bent over row 3X10 Single arm Left/right @ a slow 2 second down, 1 sec dead hang and 2 sec in up position rest 60 sec

WOD:
20 min AMRAP
10 wall balls
Lunge walk OH Plate carry down and back (45/25)
10 hand release pushups
10 ring rows
300m row