11 July 2013

Warm Up:
Dynamic warm up
Hip openers (pick some from Mitch's warm up)
Hip Mobility

Today we go a$$ to grass, so get comfortable in the hole

5 x 5 Front Squats Skill Transfers with bar:
Set 1:  Arms out
Set 2:  Regular
Set 3:  1 1/4 bounce at bottom
Set 4:  3 sec hold at bottom
Set 4:  Get under bar in low rack position, drive up

WOD:  8 MIN AMRAP
200m Run/8 Front squat (135/95)