Wednesday 12-11-13

 In WODs

Pre-WOD MOB

Row >= 5 minutes

4 direction hip distraction stretch with band (1 minute per direction per leg) http://www.mobilitywod.com/daily/monday-november-18th-2013/

Warm Up

Row 5 min.
3 Rounds:
8 Pistols
9 Single Leg Deadlifts
2 One legged agility ladder traverse (1 ea)

Skills

Walking Lunges

WOD

30 Back Squats (225/155)
50 Double Unders
40 Deadlifts (225/155)
50 Box Jumps (24/20)
30 Walking Lunges in Back Rack (115/75)
50 Double Unders

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Travel WOD

60 Squats

50 Tuck Jumps

40 Good Mornings

30 Tuck Jumps

30 Walking Lunges

50 Tuck Jumps

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