4/9/2014

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

Push Jerk*
5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM

*if you do not know your 1RM for push jerk, please work with a coach to find an estimated 1RM by doing the following:  5 sets of 5 reps - increasing weight each round. the last set of 5 should be extremely hard.

SKILL
DU

WOD
100 DU
335m sprint (small loop)
50 DU
430m sprint (big loop)

25 DU
800m sprint (1 big - 1 small loop)


CASH OUT
with am empty barbell complete:

Muscle Snatch - work the movement using no momentum or power from hips

*coaches will determine sets and reps for each athlete

MOBILITY

Quads, shoulders, glutes
http://www.mobilitywod.com/2011/05/episode-259-back-in-quadness-baby/
http://www.mobilitywod.com/2011/07/episode-283-resetting-after-a-shoulder-tweakbrutally-sore-shoulders/