17 Sept 2014

1 t& b of each:
High Knees
Grapevine
Frog Jumps
Bear Crawl
Crabwalk
InchWorm (one length only)
Hip & shoulder mob - scorpion/iron cross/couch/pigeon/bands/teacups
T spine opener

5 Mins accumulated hang time

Back Squats:
1 x 10 @ 50
1 x 8 @ 60
3 x 6 @ 70/75/80

Front Squat:
4 x 5 @ 60/70/75/75

WOD:
3 Rounds
20 Double Unders
10 Push Ups
5 Squat Cleans @ 50%

Rx2:
DU attempts
modified push ups off bars or negatives
Hang squat cleans and/or less weight