WOD Monday April 28, 2014

WARM UP:  10 min

Row 200 m

10 walking lunges

10 back squat (PVC/Bar)

pendulum walk

10 I's, T's, Y's

MOBILITY: Couch Stretch

SKILL/STRENGTH: 5 min to practice and warm up High Hang Squat Clean

10 min EMOM 1 High Hang Squat Clean (90% max)

WOD:  "Bring Sally Up/Bring Sally Down"  (Flower by Moby)

Back Squat (135/95)

When song says Bring Sally Down, go to bottom of squat and hold, when says Bring Sally Up, come to the top and hold.

***If you drop the bar, 10 burpees for each drop at the end of the song

CASH OUT:  accumulate 90 sec hand stand hold