1/14/2015

WARM UP

Bergener

DownHill Skier Hold

Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY

Lunge to High Knee

Push Up

Down Dog

Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

EMOTM! Pacing

BUY IN

Clean Cycling

3 sets of 4 reps AHAP - TNG - Full clean, from the floor

rest 90 seconds between each set

then: AMRAP at 80% of heaviest weight. The goal is as many consecutive reps as possible – with perfect technique – before dropping the bar. 

WOD

24 minute EMOTM

Min 1: 12 Wallballs

Min 2: 15 KBS 70/53

Min 3: 8 TTB

CASH OUT

Recover

MOBILITY

Quads/Hammies