20 Nov 2013

Warm Up:
Tabata Row
Pick 10 Mitch's (must include scorpion, iron cross, and inch worm)
Burgener

Skill work:  MOBILITY

• T spine overhead smash (roller & barbell)
• Trap smash (barbell resting on trap, active release)
• Bicep & Tricep smash (with ball on box, roll out)
• Lat rollout (roller and ball)
• Pigeon
• Garland Pose
• Cobra
• Downward dog
• Bar or ring hang with scapular retraction

WOD:
15 Cleans (135/95)
30 TTB
30 Jump & Touch (pull up bar or higher mark on post)
15 Push Press (45/35)
30 Double Unders
15 Jumping Muscle Up (sub is jump up into locked out top position in the rings and slowly lower into the dip, then reset, like a negative)
15 Thrusters (45/35)
30 Burpees
15 Pull Ups
15 OHS (95/65)