WARM UP
Pass through
Push up
Inverted row
Mountain climber
Sit up
Back ext
Walking lunge
Wall squat
1 leg hip hinge
Side lunge
Hurdlers
Leg swing
Push up
Inverted row
Mountain climber
Sit up
Back ext
Walking lunge
Wall squat
1 leg hip hinge
Side lunge
Hurdlers
Leg swing
SKILL
Deadlift
Hang clean
Hang clean
WOD
Strength:
Deadlift
3 reps 65%1rm
3 reps 75%1rm
AMRAP 85%1rm
Deadlift
3 reps 65%1rm
3 reps 75%1rm
AMRAP 85%1rm
Metcon:
4 RFT
6 hang clean 95/65
8 goblet squat 70/53
10 barbell row 95/75
4 RFT
6 hang clean 95/65
8 goblet squat 70/53
10 barbell row 95/75
CASH OUT
Discuss prep open WOD 14.1 tomorrow
MOBILITY
Coaches will direct each athlete individually
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