3/12/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings
Hurdlers
Leg Swings

SKILL

Olympic lifts

BUY IN

Deadlift

5 reps @ 65% 1rm
5 reps @ 75% 1rm
AMRAP @ 85% 1rm

WOD

"Happy Birthday Spagnolo"

For time:
40 Barbell Snatch (any variety) 75/45
40 Barbell Clean (any variety) 75/45
40 Thruster 75/45

*Focus on keeping your form while fatigued*

CASH OUT

Team Row - Race to 4000m

MOBILITY

Traps and T-spine