18 Sept 2013

Warm Up:
High knee skips, backwards skip, sprint, sprint with 360 turn, butt kicks
Junkyard dog
Burgener
Skill Transfers

Mobility:  4 in 1 Mobility Exercise  Try one floor length of these (should be about 4 of them)

STRENGTH:
3 x 5 Good Mornings
(incr weight if form is good, coach to determine weights)

WOD:
Run 200m
6 Strict Pull Ups
6 Squat Cleans
Run 400m
4 Strict Pull Ups
4 Squat Cleans
Run 800m
2 Strict Pull Ups
2 Squat Cleans