2/20/2015

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
In-line Lunges
Push Ups
Ring Dips
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

KB step ups

BUY IN

Push Jerk Cycling

3 sets of 5 reps @ 70%

rest 90 seconds between each set

WOD

10 minute AMRAP

3 thrusters 95/65

6 KB Step up and over AHAP 20" box

9 Push Press 95/65

12 Ring Dips

CASH OUT

Back Squat

3-5 sets x 5 @ 75%

MOBILITY

Quads/Triceps