Memory Lane Monday

Screen Shot 2014-10-05 at 11.38.36 AM
Bruce Sprinting out the 400m at team.

WU
3 Rounds or 10 mins
Bear Crawl Down
6 KB Head Cutter
Plank Walk Back (1/2 each direction)
Run to the 2nd telephone pole

Banded Shoulder Mobility

WOD

5x Max Reps Strict HSPU or Handstand Hold
90 Seconds rest between sets

then

6 Rounds for time  of
6 Deadlifts
400m Run
Rest 30 seconds between rounds.

RX: 225/155#
MOD: BW or 60% 1RM
Compare to https://crossfitcapeann.com/2011/10/06/thursday-32/

Foundation
Amrap 15 of

6 Deadlifts (Bar or KB)
200m Run
Rest 30 seconds between rounds.

 Cooldown
2 Flat Loops if you finish early the wall stretch sequence with coaches

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