5/20/2014

WARM UP

Pass through
Downhill Skier
1 Leg Hip Hinge
Walking Lunge

Choose 3-5 of your weakest exercises and do 15-20 reps of each
(i.e - pull ups, wall balls, OHS, DU, Snatch, Clean...)

SKILL

Thruster

BUY IN

"Heim Time Special"

5 min AMRAP
DU

*Every time you mess up, do 5 burpees

WOD

10-9-8-7-6-5-4-3-2-1

Sit up to stand w/ jump
Thruster 95/65
Squat Jacks

CASH OUT

Eccentric pull ups 2 sets x 10 reps

*Try to take 5 seconds on the negative

MOBILITY

Hip flexors