5/29/2014

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

30 Push ups as a class

Down and up on coach's call - penalty for moving without instruction: coach's choice.

WOD

For Time:

2 Power Snatch 115/75

10 Box Jumps 24/20

4 Power Snatch 

8 Box Jumps 

6 Power Snatch

6 Box Jumps

8 Power Snatch 

4 Box Jumps

10 Power Snatch

2 Box Jumps

* 10 min time cap*

CASH OUT

Max Handstand hold x 2 or 

HS walk attempt - max distance (lateral wall walks can be used)

MOBILITY

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

http://www.mobilitywod.com/2011/12/episode-354-make-your-own-super-flosshigh-hamstring-hip-gnar-gnar/

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