Tuesday, June 11
WOD
Last call to preorder a 10th Anniversary CF MVA shirt!
Warm-up:
10 PVC passthrough
4 Up down dog
12 T-spine opener
3 Deep squat complex
30 Shuffle split
:10 Handstand hold
10 Shoulder rotation on wall
5 Press in split
5 Jerk Balance
5 Split jerk
150m Run
2 DB Man-maker
WOD:
A) Split Jerk
4 minutes to build to 80%
then Every :90
2 @ 80%
2 @ 80%
2 @ 85%
2 @85%
1 @ 90%
1 @ 90%
B) June Challenge +!
Against an 8 minute running clock:
Max handstand hold
in remaining time complete an AMRAP of:
150m Run
4 DB Man-maker (50/35#)
Mobility:
:45 Archer
:45 Low dragon
