7/31/17 WOD

Test Day:

Mobility (10 min)
use a Lacross Ball or foam roller to work on your
T-Spine , lats and pecs
Biceps Barbell Smash
Then anything else you need to work

Skill:
3 rounds
10 yard handstand Walk (scale to 3 Wall Walks)
10 Wall Ball

WOD
Establish a new current 1 RM Overhead Squat

Finisher : 15 min cap
“KAREN”
150 Wall Ball for time
Men 20 lb
Women 14 lb

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