WARM UP
Pass through
Push ups
Kipping swing
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
OH Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll
Push ups
Kipping swing
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
OH Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll
BUY IN
Take 10 minutes to find a heavy jerk - with SNATCH GRIP
*You may use a rack*
WOD
16 min AMRAP
30 DU
11 Push Ups
9 Toes to Bar
7 Jump Lunges (each leg)
CASH OUT
BB bent over row 3 x 8
*Same weight, if not heavier then last week*
MOBILITY
Lumbar Spine
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