WOD - Sunday, 6.14.2015

Community Fitness (10AM)

Warmup: 400m run, 10 push ups, 5 strict pull ups (2 rounds)

Workout: with a partner- 100 partner wall balls (20/14), 50 strict pullups while partner hangs, 40 deadlifts while partner holds the same medball from wall balls (245/165), 1 mile run. 

(Deadlift weight must be under your 10 rep max)

Performance Care (11AM)
WARMUP

2 rounds 
Inchworm to sprinters stance x 10 Prone, Standing, Squatting Pass throughs x 15 each Lateral box step up x10 each leg

3 rounds
Bottom of squat hold with 100% 1RM shoulder press weight 30 seconds Rest 30 seconds Overhead hold with 100% 1RM shoulder press weight 30 seconds Rest 30 seconds

1 arm overhead squat practice 10 minutes

Paused overhead squat build to a 5 RM