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December 1, 2014

30
Nov

December 1, 2014

Warm Up: 

-2x Hip Mobility Drill, 20 Dirty Dogs, 20 Donkey Kicks, CrossOver Symmetry

-2x 30 Dead Hang+ 30sec Handstand

-3rds: 10 Bar Kips, 10 Push Ups, 10 Squat Jumps

-2min: Banded Squat

 

WOD (For Time)

12,9,6,3

Strict Pull Up/ 2x Ring Row

Knee To Elbow

Handstand Push Up

Back Squat @ 65%-70%