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