08-12-2013

Warm-up

4 rounds

10 PVC pass throughs

10 Kipping Swings

5 squats w 10 second hold

at bottom

Skill

Pistol Work

Strength

Back Squat

20 Rep Max

WOD

15 Minute AMRAP

50 Wall balls

50 Double Unders

30 Wall Balls

50 Double Unders

20 Wall Wall Balls

50 Double Unders

Mobility

3 Building lap walk - jog walk

Hip Mobility

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