9 Sept 2013

Warm Up:
High Knee Skips
Butt Kicks
Grapevine
Backwards jog
Sprint
Walking lunge

3 x 2 each side TGU

3 x 1 Wall Walks

Shoulder and hip mobility

STRENGTH/SKILL:  OH Barbell Duck walk 3 x 1 Gym length

WOD:  12 MIN AMRAP

BAR STAR
1 Clean
3 Front Squat
3 Shoulder to Overhead
6 OH Lunges (3 per side)