Thursday 4-25-13

 In WODs

Warm Up

3 Rounds:
250m Row
10 Standing Broad Jumps
15 T2B

Skills

Sumo Deadlift High Pull (SDHP)

WOD

21-15-9
SDHP (75/55)
Box Jumps (24/20)
Pull Ups

After Party

20 Bridge Ups (http://gymnasticswod.com/content/bridge)
Hold Bridge Up for 2 minutes
15 Skin the Cats
Accumulate hold at bottom of Skin the Cat for 2 minutes

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Travel WOD

1 mile run as fast as possible

then…

10 Burpees

20 Sit Ups

30 Squats

40 Lunges

50 Dead Bugs

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Mobility WOD

Get ready for/recover from those SDHPs

15 minutes of work: http://www.mobilitywod.com/2011/05/episode-241-sumo-and-medial-chain-business.html

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