9.20.16 WOD

General Warm-up Superman + Hollow Tabata Hold Then…, 1 Rounds NFT Of: 10 Fire Hydrants + Leg Circles E/S/D 10 Push-up Scapula Retraction 10 Standing Band Pull Aparts 10 Overhead Band Pull Aparts   Then…,  

• Seated KB or DB Overhead Press – 25% (Of SP) x 6 x 4 to 5   
• Strict Press – 70% x 6  
• Push Press – 70% x 8
• Standing DB (Speed) Shoulder Press – 18% x 15
• Wall Balls, 20/14# – 10
• Heavy Superman Sled Walk (Only)

  Extra Credit…,

1. Thread The Needle – 1 Min E/S
2. Extended Lizard – 2 Min E/S
3. Saddle – 5 Min
4. Forward Fold – 5 Min

    Photo by Matt Hein