Tuesday 9-3-13

 In WODs

Warm Up

2 Rounds

30 sec Handstand Walk/Hold

30 sec L Sit

10 Pistols Alternating

**Hip and Ankle Mobility during Hatch**

Skills

Pistol

Heavy Thruster

WOD

A.  Hatch Week 7 Day 1

Back Squat: 5@70%, 5@80%, 2@85%, 3@90%, 1@100%

Front Squat: 5@65%, 4@75%, 4@80%, 4@85%

B.  5 Rounds (9 min. time cap)

7 Thrusters (135/95)

9 Push Ups

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