4/2/2014

WARM UP

Pass through
Kipping practice
30 sec Handstand hold
Push up
OH wall squat with training bar
Good mornings
Static lunge
Hurdlers
Leg swings

Foam roll

SKILL

OHS

BUY IN

Squat Clean

3 x 5  TOUCH AND GO

Increase weight each time

Start with a moderate weight, 60-70%1rm

WOD

"Nancy"

5 RFT

400 meter run 

15 Overhead squat (95/65)

CASH OUT

Tabata push ups - 8 rounds of 20 sec work 10 sec rest

MOBILITY

Quads and Glutes

http://www.mobilitywod.com/2010/09/episdoe-23-runners-legs/