10-22-2013

Warm up

Animal Warm up

Bear/Crab/Duck/Inchworm/Frog

Skill

Clean Review, W/U 4x3 Sweep 35/65

Strength

Clean EMOM 10 Min: 75% x2 (Assuming that 75% is caught high, all reps will be squatted)

WOD

10 Rounds for time

5 HSPU

5 Box Jumps 30/24"

5 Strict Pull-ups/5 Ring Rows

10 Wallballs

20 min Cap

Mobility

Hip Swings

Front to back, side-to-side 30

30 Sec each direction

Banded upper Body

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