7/25/2014

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

Back Squat

5 @ 75% 1RM

3 @ 85% 1RM

AMRAP @ 95% 1RM

SKILL

Push Press

KB SDHP

WOD

For time:
20-15-10-5

Push Press 115/75

Walking Lunge Steps (each leg)

KB SDHP 70/53

Back ext (only chest required to come off ground)

Broad jumps (try to clear a yoga mat each time)

14 min time cap

CASH OUT

Take 10 min to find a heavy OHS

If you cannot reach depth, pause for 5 seconds at your lowest point.

MOBILITY

Quads