10-16-2013

Warm up

2 min single unders

3 min

5 Squats

10 Situps

2 min Single unders

Skill

Kipping Skill

Work Open/Close

Power Focus

Strength

BP: 50% 1x5, 60% 2x4, 70% 6x4, 60% 2x6 

BOR: 40% of DL ,5x8

WOD

6 Rounds

30 sec max  KB swing 53/35

30 sec rest

30 Sec max Box jumps 24/20

30 sec rest

Mobility

Foam Roll

Low Back

Hip Mobility Opener

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