111104 Crawl Complex

Warm up:
100 jumping jacks
15 Shoulder dislocates
2 rounds of:
20 Overhead Squats w/ dowel
15 65# Good Mornings

RRPuP Step 8:
5 | 4 | 3 | 2 | 2

Strength:
Off

WOD: from mudrunmaniac.com
Complete 2-4 cycles of the following:

20 Yard Bear Crawl Forward/Reverse
20 Yard Bear Crawl Lateral (Left/Right)
20 Yard Crab Crawl Forward/Reverse
20 Yard Crab Crawl Lateral (Left/Right)
20 Yard Caterpillar Crawl Forward/Reverse
20 Yard Caterpillar Crawl Lateral (Left/Right)
20 Yard Gator Crawl Forward/Reverse
20 Yard Gator Crawl Lateral (Left/Right)
Rest 2 minutes rest between each cycle.
Time: 28 min

Great prep for the Mudder. Made the mistake of taking 2min in between each crawl type, but it was much needed recovery. I only got through 1 cycle then had to call it quits because of time constraints. Could have done 1 more cycle but it would have been ugly. This was extremely difficult. Heart rate was jacked.