09-09-2013

Warp up

Dynamic ROM

Squat Prep

Hips/Back/Ankles

Skill

L-sit holds 5x:15, rest :30 between reps

Arch rocksĀ 5x:15, rest :30 between reps

Strength

Front Squat

6x4

Absolute bottom mustĀ be reached or no rep.

WOD

10 Minute AMRAP

3 Thrusters 135/95

10 knee to elbow

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