4/25/2014

WARM UP

Pass through
Push up
Toes to bar
Back ext
Walking lunge w/ twist
1 leg hip hinge
Hurdlers
Good mornings
Burpee
DU

Foam Roll

BUY IN

Back Squat

5 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

BB Roll outs

WOD

11 min AMRAP
12 Snatch (95/65)
10 BB Roll out from knees (95/65)

CASH OUT

Burpee Box jump overs - 25x

MOBILITY

Lumbar Spine
http://www.mobilitywod.com/2012/12/creating-a-stable-low-back-with-better-hip-mechanics/