1/15/2013

WARM UP

Stick pass through
OH wall squat
Push up
Back ext
1 leg hip hinge
Leg swings -side to side

BUY IN

1 leg box jumps - MAX HEIGHT - 6 x 8 each leg

SKILL

Bergener
Hang Snatch

WOD

10min AMRAP

8 Hang Snatch 95/65
12 Alt pistols
20 DU

CASH OUT

100 burpees with a partner - 1 partner does burpees while other stands and holds 20# MB over their head .
*if ball hit ground or comes down from overhead -5 burpees
**burpees can be split up anyway

MOBILITY

Forearms and quads