Going Crazy

Warm up:
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x3
Overhead Stretch x3
Perfect Stretch w IR & Flexion x3
Side lunge Stretch x3

2 Rounds: Med Ball Toss WU
Overhead x10
Side to Side 5/side
Chest Pass x10
Under Hand x10

6:30
Mechanics: Squat/Front/Overhead


WOD: For Time
10 Jump Ropes
25 Walking Lunges
30 Supine Pull-ups
25 Box Jumps (24"/20")
30 Push-ups
25 Kettlebell Swings (55/35)
30 Sit ups (Unanchored/Military)
25 Thrusters (35/20)
30 Supermans
25 Push Press (35/20)
10 Deadlifts (55/35)

run/squat/push

Mobility Warm-up:
Pass Throughs x 10
Glutes to Ground hold (relaxed back) x 1 minute
Shoulder mobilty on bar

Lat stretch
Couch Stretch
Flex/IR leg stretch

2 rounds:
sit-ups x15
lunges x 10
pull-ups x5
bear crawl-down
crab walk-back
perfect stretch

6:30:
Mechanics: Squat Clean & Jerk

WOD:
3 RFT
200 m run
10 Squat Cleans
20 pushups

7:30:
Strength - Push Press 3x5 (85% of 1RM)

WOD:
4 RFT
200 m run
12 Front Squats (45#/35#)
24 pushups (chest to ground)