3 Dec 2013

Warm up:
8 t & b alternating jog & sprint
1 t & b inchworm (no push up)
1 t & b bear crawl
Hip mobility
Shoulder mob:
Scapular push ups
Scapular pull ups
10 shoulder pass thrus
10 shoulder press or push jerk w dowel
1 wall walk

Power:
4 x 3 press

Oly:
4 x 3 push jerk

10 min EMOM @60% 4 reps

Wod:
3 x 2 mins max reps at each station:
1 min rest btwn rounds

A: 5 kb swings / 10 sit ups
B: 5 Tuck jumps / 10 v ups
C: 5 jumping lunges / 10 pistol squats