8.13.14 - Running, Abs, Shoulders

Pre Work: 3 Rounds
15x RDL- up against the wall. Hinge at the waist and push back and keep pushing your bum back trying to touch the wall.
10x SL box squat- start on top of the box, push knee out, push butt back, chest up, load up the glute.

WOD: 20 min AMRAP
Run 800 meter
7x Strict pull up
:25 sec hollow hold
7x Ring dips (10x box dips)
:30 sec Plank (right side)
:30 sec Plank (left side)
10x T2Bar
20 meter plank walk
10x Hollow rock
:10-:20 sec L-sit or knee tuck hold
3x Wall walk
:60 sec FLR hold in rings (:60 sec plank)

**This type of workout is meant to be done with a purpose. Do not race through these movements like a traditional WOD. You are to take your time on each movement to make sure it is done with perfection. The goal is to really dial these movements in and make each rep count, actually get better, the clock is there to simply keep you organized. These core/midline and gymnastic movements will help improve the important detailed cues of other popular CrossFit movements.**

Score= Completion.