GMCF Workout - Wednesday, August 12th 2015

(Metcon/Skill)

Movement Prep:
Shoulder Series

Warm-up:
400 Meter Run then...
3 Rounds of...
8 Hanging Shrugs
8 Push-ups
8 Spiderman Steps
8 PVC Good Mornings
8 Russian KB Swings

Skill:
Central: Rowing Drills - Quick Release Feet & Sprint Start - Tabata Quick Feet
North: Running Drills - 5 x 40m High Heel Pick-ups

Workout:
6 Rounds for Time
7 Push Press (115/75)
8 Push-ups
9 Hang Power Clean (115/75)
10 Cal. Row or 100 m Run