10-26-2013

Warm up

Box Jump Warm up

Skill

Open/close

Begin Pull to bar or Hips

Strength

DL: 50% 1x5, 60% 1x5, 70% 2x3, 80% 2x3, 85% 1x3, 90% 4x1

WOD

3 min AMRAP

3 Box Jumps

6 Ring Dips

9 Toes-to-bar

Rest 2 min

Mobility

Foam Roll

Low Back

Hip Mobility Opener

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