6 Feb 2014

Warm Up:
Dynamics
Front Squat skill transfers with bar (5's)
Hip Mobility - Take 15 MIN to do mobility work

WOD:
11 MIN AMRAP
5 Front Squats (95/135)
30 GrassHoppers


Cash Out:
Tabata Hollow Rocks

SILVERS:
Warm Up:  Johnny Special
Squat therapy
Front squat skill transfers
Mobility

STRENGTH:  5 x 5 Front Squats

WOD:  10 MIN AMRAP
5 Weighted Step Ups
5 KB Swings
5 Burpees

CASH OUT:  Tabata Sit Ups