2/10/2015

WARM UP

Bergener
DownHill Skier Hold
Deep Squat hold (get as low as possible, hold on to something if needed)
HSPU
Ring Dips
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

WOD transitioning 

BUY IN

Hang Snatch Cycling

3 sets of 4 reps @ 70%

rest 90 seconds between each set

WOD

11 min AMRAP

5 pull ups

10 HRPU

15 Air Squats

CASH OUT

Strict HSPU to 2" deficit if possible

Every 90 seconds for 3 rounds +1 more HSPU than last week

MOBILITY

Shoulders