4/4/2014

WARM UP

Pass through
Kipping practice
30 sec Handstand hold
Push up
OH wall squat with training bar
Good mornings
Static lunge
Hurdlers
Leg swings

Foam roll

SKILL

Squat Snatch

BUY IN

Squat Snatch 

8 @ 50% 1RM

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 90%

WOD

8 min AMRAP

10 burpees

8 box jumps 30/20

6 pull ups

CASH OUT

MB hip extension slam (overhead) 1 x 12

https://www.youtube.com/watch?v=fGWz51bKPMM&feature=youtu.be&t=2m16s

MOBILITY

Hip flexor and L/S

http://www.mobilitywod.com/2011/01/episode-142-tight-it-band-and-hip-flexor-fix-runners/