5/27/2014

WARM UP

Pass through
Push up
Kipping swings
Pull up
Squat
Walking lunge
Leg swing
Hurdlers

Foam roll or 1-2 Supple Leopard Mobs

BUY IN

4 x 8 (75% 1RM)
Snatch grip deadlift

*Take no more than 10 minutes to compete*

WOD

8 RFT
30 DU
20 Sit Ups

*18 min time cap*

CASH OUT

3 min AMRAP

Lateral Box Jump Overs 20"

(2 feet take off required, however you may land on top of box and step off other side)

MOBILITY

2-3 Hip Flexor Mobs from Supple Leopard (ask your coach for assistance)

*Ideally you spend 1-3 minutes on each mobility , each side