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
ring push ups
BUY IN
Power Jerk Cycling
3 sets of 4 reps AHAP - TNG - Use a rack
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
5 RFT
10 Ring Push Ups
15 Sit ups
20 Air Squats
CASH OUT
Ring Rows 4 x 8
Hold 2 seconds at the top
MOBILITY
Hip flexors
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