10-10-2013

Warm up

2 min single unders

3 min of:

5 Squats

10 Situps

2 min Single unders

Skill

Clean Sweep Review, Sweep to Pull+Catch: Empty Bar 55/105

Strength

EMOM 10min, Sweep-Sweep-Catch: Baseline 45/85 Can ascend to 95/145 max

 

FS (% of HBBS 1RM): 40% 2x4, 50% 5x5

WOD

Annie

50-40-30-20-10

Double-unders

Sit-ups

-then-

30 Wall Balls

Mobility

Hip Swings

Front to back, side to side 30

30 Sec each direction

Banded upper Body

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