121421

Happy Birthday Sasha Rutizer & Eric Black!

Warm-up:
10 PVC passthrough
5 Yoga pushup
10 Bird dog
10 PVC Halo
1 Wall walk up
20 Mountain climber
Run 200m
Walking Samson lunge (75′)
20 Shoulder taps in plank
4 Deep squat complex
4 BTN push press
3 Push press

WOD:
A) Every :90 for 9 minutes (6 sets)
3 Push Press
Build heavier than last week.

B) Against a 2:30 running clock:
200m Run
Max HS Walk (5′ increments) or wall walk up

Against a 2:30 running clock:
200m Run
Max Rep Russian KB swing (Rx-70/53#, S-53/35, SII, 35/26))

Against a 2:30 running clock:
200m Run
Max Rep Push-up

Against a 2:30 running clock:
200m Run
Max Rep Russian KB Swing

Against a 2:30 running clock:
200m Run
Max Rep HSPU (Scale to DB strict press or pike push-up)

Mobility:
:30 Cat cow
:30 Puppy
1:00 Archer in saddle