4/21/2014

WARM UP

Pass through
Push up
Toes to bar
Back ext
Walking lunge w/ twist
1 leg hip hinge
Hurdlers
Good mornings
Burpee
DU

Foam Roll

BUY IN

Deadlift

5 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

Thruster
Kipping T2B

WOD

16 min AMRAP

9 Thruster 95/65
9 Toes to Bar
35 DU

CASH OUT

3 x 1+ min plank holds
*feet elevated if capable

MOBILITY

Glute and Shoulders
http://www.mobilitywod.com/2010/11/episode-89-bro-your-internal-rotation-is-lacking/