1/20/2015

WARM UP

Bergener

DownHill Skier Hold

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

Lunge with bar in front rack 

Push Up 

Down Dog

Pull Up

Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

American KBS

BUY IN

Snatch Cycling

3 sets of 5 reps AHAP - TNG - Full snatch, from the floor

rest 90 seconds between each set

*Try to meet or exceed last weeks weight

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

WOD

10-20-30-20-10
American KBS 53/35
Wall Balls 20/14

CASH OUT

Strict HSPU
Every 90 seconds for 3 rds
+1 more than last week

MOBILITY

Shoulders