WARM UP
Pass through
10-20 Kipping swings or 30 sec hanging from bar hold
10-20 DU
Push ups
30 sec handstand hold
Wall squats
10-20 Kipping swings or 30 sec hanging from bar hold
10-20 DU
Push ups
30 sec handstand hold
Wall squats
Walking lunges
Hip bridge while squeezing block or half foam roll
Hip bridge while squeezing block or half foam roll
Leg Swings
Hurdlers
Hurdlers
SKILL
American style KBS
BUY IN
Deadlift
5 reps @ 70% 1RM
3 reps @80% 1RM
AMRAP @ 90% 1RM
WOD
21-15-9-15-21
American style Kettlebell Swing 45/35
Wall Ball 14/10
CASH OUT
Prep for Open 14.2 - What do you think the WOD will include?
MOBILITY
Hamstrings/Shoulders
