A little nighttime sprinting :)
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Warm-Up of the Week (2)
1.  2 x Up to Lex down to 3rd & Back
2.  8 Minutes to Complete the Following:
(  Do everything properly and with control)
-  10 Shoulder Rolls
-  10 Walking Spidermans with Squat Hold & Stretch
-  10 Arm Wall Slides  (Keep the Scapula depressed and lightly press the forearms into the wall.. Only go to the point of discomfort)
-  10 Back Rolls to Split & Reach
-  10 Active Adductor Stretch
-  10 Wall Squats
-  20 GHD Sit-Ups   (Go back as far as you can doing them correctly.  There won’t be any dangerous reps.)
3.  Spend 3 Minutes working on Ring Dips:
Supports will be first.  Once they’re solid, we’ll move on to dips – Jumping, Negatives, Strict -  Max Sets and / or Max CLEAN, SAFE Reps.

**  If you show up early, Foam Roll!!!  **
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Strength WOD:
(3 Front Squats + 1 Split Jerk)  x 5

Perfect landings are the goal.

Click here for the last time we did this Workout
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Conditioning WOD:
AMRAP in 8 Minutes:
Farmers Carry to Lexington Ave & Back
10 Burpees
10 KTE  -  Strict and Correct – Make sure there’s a turnover of the body and the shoulder angle closes.