Monday 4-22-13

Warm Up

3 Rounds:

Run 200m

30 Double Unders

3 Wall Walks

Skills

Rope Climb

Hang Squat Clean

WOD

15 min. AMRAP:

5 Hang Squat Cleans (155/105)

1 Rope Climb

5 Hand Stand Push Ups

1 Rope Climb

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CF Teens

Back Squat: 8×65%, 8×70%, 6×80%, 6×85%

Front Squat: 5×60%, 5×70%, 5×75%, 5×80%

10 min. AMRAP

5 Hand Power Cleans (155/105)

2 Rope Climbs

5 Hand Stand Push Ups

2 Rope Climbs

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Travel WOD

500 jumping jacks

After every 50, stop and do 10 burpees

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Mobility WOD

3 min each side: http://www.mobilitywod.com/2011/05/episode-247-scap-suppleness.html

10 min of squat work: http://www.mobilitywod.com/2012/02/daily-prog-33-squat-cycle.html