may-9-2013 |
view on CFSD site
Mobility:
10min trainer led mobility to shoulder, forearm, & upper chest.
Core:
5×15 hip extension
Skill work 10min Kettlebell Clean w/ Push Press finish.
Wod:
3min of work 1min of rest for 4rds
15kbs
Single arm farmer carry (down and back hard mat, alternate arms)
2, 1.5, 1 depending on athlete conditioning
Americano vs Ruski depending on athlete proficiency
Trainer led cooldown & stretch