2/21/2014

WARM UP

Pass through
Push Up
Wall squat
Walking lunge
1 leg hip hinge

BUY IN

Deadlift

5 reps 60% 1RM
5 reps 70% 1RM
Max reps 80% 1RM

*losing brace in core or releasing bar stops max rep attempt. Aim for 8-12

SKILL

Pistol
KB snatch

WOD

For time:

400m run
20 Push press 115/75
25 Alternating Pistols (each leg)
10 KB snatch (each arm) 53/35
5 Rope Climb or 15 Pull-ups + 15 Knees to elbow
30 KB SDHP 70/53
10 HPSU
400m run

CASH OUT

Recover

MOBILITY

Hips and shoulders