“GRAYSKULL” WOD 8/26/16

WARM UP:

400 M. Run

3 Rounds 

10 Pass Throughs 

10 Good Mornings

10 Front Squats 

5 Inch Worms 

10 Scorpions 

Then:

Shoulder + Hip Mobility 

SKILL:

HSPU Shoulder Complex

ADV:

3 Rounds 

5 Box Piked HSPU + 6 Shoulder Taps 

*Rotate 180 degrees on each round. 

INT:

5 Box Piked HSPU

*Rotate 180 degrees each round. 

BEG:

3 x 360 Degree Box Handstand Walk

Pair With:

3 x 8 DB Seated Pike Press

LIFT:

Dead Lift 

5 @ 60%

5 @ 65%

2 x 5 @ 70%

WOD:

“GRAYSKULL”

AMRAP 15

60 Cal. Row 

50 Wall Ball (20/14) (16/10) (14/6)

40 T2B

30 Dead Lifts  (225/155) (205/135) (185/125) (165/115)

POST WOD:

Mobilize and Stretch