4/23/2014

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

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

SKILL

Pistols

WOD

For Time:
50 KB Swing (70/53)
10 HSPU
40 Goblet Squats (70/53)
20 Pull ups
30 Deadlift (115/75)
30 Alt Pistols
20 Power Clean (115/75)
40 Push Ups
10 Overhead Squat (115/75)
50 Walking Lunge Steps (total)

CASH OUT
Recover

MOBILITY
Everything
http://www.mobilitywod.com/2012/02/wonky-beat-up-joint-feed-that-thing-good-mechanics-and-some-slack/