7/21/2014

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
Downhill Skier Rock
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

Benchmark WOD prep

SKILL

Efficiency, minimizing breaks

WOD

"Angie"

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

You must complete reps of Pull-Ups prior to moving on to Push-Ups and so on...

CASH OUT

Recover
Or
If time allows:
3 sets x 5 reps of Snatch balance @ 40-60% 1RM

MOBILITY

Whatever aches