8-20-2013

Warm-up

3 stations

Row

Jumping squat

Sit-ups

40 on - 20 off

3 rounds

Skill

Hamstring and Hip Mobility

Strength

EMOM 8 Minutes

3 Dead Lift @70% -5lbs

2 Box jumps 30/24"

WOD

Circuit of Death

2 rounds

40 Seconds on

20 seconds  interchange

Air dyne for calories

Power Clean

Pull Ups

Row for Calories

KB Swings

Wall Ball

Recovery

Hip Mobility

Low Back - Hamstring Foam Roller

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