Monday June 15th

Warm Up 1:

400m Run (500m Row if subbing row in WOD)

Mobility:

Lax Ball Shoulder Smash – 1:00/side
Foam Roll Quads –  1:00/side

Warm Up 2:

2 Rounds Light DB/Plate (5# max)
10 Front Delt Raise
10 Single Leg Glute Bridge w/ :03 Pause (5 per side)
10 Lateral Delt Raise
20 Mountain Climbers
10 Bent-over Posterior Delt Raise
10 Lateral Lunges (5/side)

Part 1:

EMOM 10 – 2 Turkish Get-ups (Alternate sides each minute), Moderate Weight

Warm Up 3:

100m Run, 10 Alternating Pistol/Pistol Scale

Part 2:

“Jack and Jill”

For Time:
100m Run
30 Alternating Pistols
200m Run
20 Alternating Pistols
400m Run
10 Alternating Pistols
200m Run
20 Alternating Pistols
100m Run
30 Alternating Pistols
Cash out: Max KB Front Hold (RX 26/18)

Scale:

Pistols => Narrow Squats, Cross-leg Narrow Squat, Pistol to Box, Heel on Plate, Stand on Box
Run => Row, Bike

Notes:

Consistency on the runs, will feel a bit wobbly going from pistols to running so use the 1st 50m or so to loosen up then get into stride, pace on pistols, break into sets if needed. 

Cooldown:
Walk/Jog 200m
Foam Roll Quads, Fig. 4 Glute Roll