7/14/2014

WARM UP

In 10 min or less

Try 30-60sec of everything vs 10-30 reps

Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Air squat with 5 sec pause at bottom
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

In 10 min or less:

Deadlift

3 reps @ 70 % 1RM
3 reps @ 80 % 1RM
AMRAP @ 90% 1RM

SKILL

HSPU

WOD

For time:
50 Box Jump 24/20" (must step down)
40 burpees jumping onto a plate 35/25
30 OH lunges each leg (must complete all 30 on one leg before switching legs)
20 HSPU (if RX, hands on center of 2-35# plates. Head touches ab mat)

15 min time cap

CASH OUT

Tabata Sit ups

MOBILITY

Glutes