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
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