"Grounded and Pushy"(7.21.2010)

I.Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Arm Circles Forward and Backward
Samson Stretch
Pass Thrus
Hip Openers
Kipping Swings
Jumping Jacks
II. Strength WOD(Upper Body):
Weighted Bar Dips(5-5-5-3-3)
*Scaling Options for Bar Dips*
Advanced: If you can perform 10 bar dips in consecutive order, you may perform weighted dips
Intermediate: AMRAP X 4 sets of Bar Dips
Beginner: AMRAP X 4 sets of Push-Ups
*Rest 90-120 seconds between each set*
III. Metabolic Conditioning Workout of the Day(“Grounded and Pushy”):
For Time of the Following Movements:
Run 400 m
Thrusters x 21
Ring Dips x 21
Run 400 m
Thrusters x 15
Ring Dips x 15
Run 400 m
Thrusters x 9
Ring Dips x 9

*Scaling Options for Ring Dips*
Advanced: Full Range of Motion Ring Dips
Intermediate: Full Range of Motion Bar Dips
Beginner: Push-Ups, Banded Push-Ups, or PVC Parallete Dips

Post Time to Complete to Results.