1/22/2015

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

For Time:
50 Deadlift 185/135
45 TTB
40 Ring Dips
35 Pull-Ups
30 HSPU

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