08-16-2013

Warm-up

200m w/bar

20 Press 45/35

20 Hang Power Celan

30 Back Squat 45/35

200m w/bar

Skill

Kipping Practice

Hips to Bar/Bar Muscle up

Strength

Single Arm DB Bench Press

4x10-12

*heaviest possible

30 sec noes-toes-hips handstandĀ hold

WOD

20 minute AMRAP

800m Run

30 Pull-ups

30 Push-ups

30 Ring Rows

800m Run

Mobility

3 Building lap walk - jog walk

Hip Mobility

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