1/23/2015

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

Power Jerk Cycling - from Rack

3 sets of 5 reps AHAP - TNG

rest 90 seconds between sets

then: AMRAP at 80% of heaviest weight

WOD

3 Rounds For Time:

3 Hang Squat Clean 115/75

6 Thrusters 115/75

9 S2OH 115/75

CASH OUT

Back Squat

6 @ 65%

4 @ 75%

2 @ 85%

2 @ 80%

MOBILITY

Everything