03/29/16

Mobility

• OH arc
• Pistol arc
• Squat arc

a) Build to a max 3 rep OH squat from the rack. Record it and send it to me.

b) Metcon.

100 DU buy in, then

3 RFT

25 wallballs @20

25 kettle bell swings @53

c)Every 2 min for 14 min

10 Strict dips

7 GHD su

3 GHR

d) Ironscap

e) ROMWOD

Remember to post your times and score in the comment section. We need them.