12/16/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

SKILL

Pistols

BUY IN

Pistols
3 x 10 reps alternating legs
*scale any way so you get depth and feet stay flat on floor

WOD

EOMOTM for 8 Rounds (16 min total)
1 Deadlift
2 Hang Snatch
3 Overhead Squat

Start at 95/65, weight can be increased after successful lift only. Score is highest weight.

*Bar cannot touch the ground once deadlifted

CASH OUT

Ring Rows
4 x 6 reps
*make them hard, but make ring touch biceps

MOBILITY

Hip flexors