6/18/14

WARM UP

Complete in 10 min:

Pass through
Push up
Kipping swing
Air squat
1 leg hip hinge
Walking lunge
Leg swing
Hurdlers

If finish faster then 10 min, start buy in or work on a weakness!

BUY IN

In 12 minutes:

Back Squat

5 reps @ 75% 1rm
3 reps @ 85% 1rm
1+ reps @ 95% 1rm
3 reps @ 85% 1rm
AMRAP @ 75% 1RM

WOD

Run 335m

Then Immediately Following -

Filthy Fifty:
50 Box jump, 24/20
50 Jumping pull-ups (https://www.youtube.com/watch?v=lNENVIyUGRA)
50 Kettlebell swings 35/25
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

*32 min time cap*

CASH OUT

Recover

MOBILITY

Everything

http://www.mobilitywod.com/2013/11/community-mwod-video-the-knees-in-squat/