7/1/2014

Warm Up

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Sit up
Scorpions
Rdl with block between legs
OH wall squat
Spiderman lunge

Bergener

start skill or buy in if finish early

Skill

Toes to Bar

BUY IN

EMOTM 8 minutes

Max unbroken Toes to bar

WOD

5RFT
435m Run
10 Hang Clean 115/75
15 HRPU
20 Walking Lunge steps

22 min Time cap

CASH OUT

Rope Climbs! Complete 2-5 reps. Legless if you are feeling frisky.

MOBILITY

Hamstrings