12/9/2014

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...

BUY IN

Back Squats
5 x 5
@ 70-80% 1RM

SKILL

Thruster

WOD

"Jackie"
Row 1000m
50 Thrusters 45#
30 Pull-Ups

CASH OUT

EMOTM 10 min
5 Wall Balls 20/14

MOBILITY

Quads