1/15/2015

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

Movement Review

BUY IN

None

WOD

5 minute AMRAP

3 Hang Squat Clean 135/95

8 Pull ups

REST 2 MINUTES

5 minute AMRAP

5 HSPU

10 Burpees

REST 2 MINUTES

3 RFT 

30 DU 

10 PP 135/95

CASH OUT

Tempo Ring Dips

Pause 2 seconds at FULL EXTENSION

Every 90 seconds for 3 rounds 

 + 1 dip from last week, each round

MOBILITY

Everything