3/25/2014

WARM UP
Pass through
10 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings
Foam Roller

SKILL
Thruster

BUY IN
Back Squat
5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM

WOD
For time:
10 DU
10 Thrusters (75/55)
20 DU
15 Thrusters (75/55)
30 DU
20 Thrusters (75/55)

CASH OUT
Broad jump room 4x

MOBILITY
Glutes and hip flexors