Tuesday, April 1, 2014

WOD Wednesday April 2, 2014

MOBILITY:  Banded Hip Openers

Warm Up:  10 min AMRAP
10 wall lean running position drills
spiderman walk
10 banded squats
10 jumping jacks
10 box jumps

SKILL/STRENGTH:  Clean Drills w/PVC

WOD:  5-4-3-2-1
500 m row, 400 m run, 30 air squats, 20 box jumps, 10 push ups

Rest 5 min , THEN

4 min to do 20 of 1 of the following(Scale appropriately):
power cleans (115/75)
Squat cleans (115/75)
Hang Cleans (115/75) 

Rest 2 min, THEN

4 min to do 20 of 1 of the following:
HSPU
KTE
Ring Dips

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