Thursday 1-23-14

 In WODs

Pre-WOD MOB

5-10 minutes on t-spine ball, banded hamstring mob 5 minutes/leg http://m.youtube.com/watch?v=dm3JhifGsFw

Warm Up

Coach’s Choice

Skills

Cycling Clean & Jerks
T2B

WOD

Open WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar…
This is a timed workout. If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.

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Travel WOD

20 minute AMRAP
(as many rounds as possible)
 
5 pushup
10 situp
15 squats
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