4/28/2014

WARM UP

pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU

Foam roll

BUY IN

Deadlift

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

SKILL

Pull up

WOD

8 rft

20 DU
15 Jump Squats
5 Pull ups
10 V ups

CASH OUT

hang clean thruster 5 x 3

Start light , work load and efficiency

MOBILITY

Lats and wrist/forearms