10/28/2013

WARM UP
20x:
Shoulder pass through
Double unders
OH wall squat
Good mornings
Walking Lunge
Push up
Superman

SKILL
Kipping

WOD
For time:
50x Back Squat @ 95/65-lbs.
10x Pull Ups
40x Back Squat @ 115/75-lbs.
8x Pull Ups
30x Back Squats @ 135/95-lbs.
6x Pull Ups
20x Back Squat @ 155/105-lbs.
4x Pull Ups
10x Back Squat @ 175/115-lbs.
2x Pull Ups

*weight increases, please change according
**your coach will tell you kip or strict pull up

MOB
Hip and Shoulder Mobility