1/16/2014

WARM UP

Stick pass through
Push up
Sit up
Back ext
Leg swings
Hurdlers

BUY IN

EMOTM 10 min
3 Push Jerk - 70%1RM

WOD

21-15-9

Pull-ups
Air Squats
Walking Lunge Steps (each leg)

CASH OUT

10 TGU on each side (20 total) , as heavy as possible

MOBILITY

Glutes and hips