1/28/2015

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

KBS

BUY IN

Clean Cycling

4 sets of AMRAP at 85% of max weight of cycling over last few weeks

Rest 90 seconds beween sets

WOD

EMOTM for 30 minutes

min 1: 8 Pull-ups

min 2: 10 Burpee Box Jump Over 24/20

Min 3: 15 KBS 70/53

CASH OUT

Recover

MOBILITY

Everything