4/10/2014

WARM UP
Pass through
5 - 15 Kipping pull-ups
10-15 Push up to down dog
2 Wall Walk
Air squats
1 leg walking hip hinge
Spiderman lunges
Hurdlers walking
Leg swings
Foam Roll

BUY IN
Hang Squat Clean  3x5

Increase weight each round, work on getting under the bar faster

SKILL
Thruster
Pull Up

WOD

6 RFT
10 pull ups
8 thrusters (75/55)
12 sit ups
8 SDHP (75/55)

CASH OUT
Ladder Drills

MOBILITY
Lats & Hip Flexors
http://www.mobilitywod.com/2011/04/episode-238-hip-opening/