4/18/2014

WARM UP
Pass through
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings
Foam roll

BUY IN/SKILL
Back Squat 
3 reps @ 65% 1RM
3 reps @ 75% 1RM
AMRAP @ 85% 1RM
If you found your estimated 1RM last week, use that number to calculate this weeks

WOD
For Time: 
1 mile run
60 walking lunge steps (total)
30 Burpees
20 tuck jumps

CASH OUT
Banded Good Mornings

MOBILITY
Hip Flexors and Glutes
http://www.mobilitywod.com/2011/07/episode-280-mobility-is-about-position-stretch-with-purpose-not-to-warm-up/