WOD - Sunday, 7.26.2015

Congrats to Donna on getting her first bar muscle up and Zoe looking thoroughly confused

Congrats to Donna on getting her first bar muscle up and Zoe looking thoroughly confused

Community Fitness -- 10 AM

Warmup
250 row

Then 2 Rounds
5 push-ups (3:2:1 tempo)
10 air squats hold for 30 sec on 5 and 10

With a partner 

50-40-30-20-10

-Row calorie
-WallBalls
-KB swing 70/53
-box jump overs 
-800 m run cash out


Performance care -- 11 AM

Push up series Sciatic nerve mobilization Hip mobilization series Walking lunges 3x6 10 burpees as fast as possible 60M barbell overhead carry with 1 RM Strict press weight Rest 2 min 3 rounds