Wednesday 4-10-13

Warm Up

3 Rounds:

30 sec L Sit Hold

30 sec Handstand Hold

30 sec Wall Sit Hold

Skills

Split Jerk

Push Jerk

WOD

I. Split Jerk 1-1-1-1-1-1-1

II.  5 Rounds

5 Shoulder to Overhead (135/95)

10 KB Swings (70/53)

15 Pull Ups

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CF Teens

I.15 min. to build to a heavy clean

II. 5 Rounds

5 Clean and Jerks (135/95)

10 KB Swings(70/53)

15 Pull Ups

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Travel WOD

4 Rounds:

35 Push Ups

50 Flutter Kicks

10 Diamond Push Ups

50 Squats

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Mobility WOD

10 minutes of shouler mobility techniques: http://www.mobilitywod.com/2012/05/hand-stand-push-up-or-jerk-overhead-mobility-closed-chain.html

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