08-23-2013

Warm-up

Animal Warmup

Bear Crawl

Crab Walk

Frog Jump

Duck Walk

Inch-Worm

Skill

Depth Jump Box Jumps

4x3

3 Box Jumps for knee issues

Strength

4x10 Romanian Deadlift Snatch Grip

Use heaviest weight -10 lbs from 8/6

WOD

1 Minute ME Strict Pull ups

3 Minute AMRAP

15 Burpees

15 Push-press 115/75

2 Minute ME Strict Pull ups

3 Minute AMRAP

15 Burpees

15 Push-press 115/75

1 Minute ME Strict Pull ups

*no rest between sections

Mobility

Foam Roll

Low Back & Hamstrings

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