9 Oct 2014

Warm Up:
3 Rounds, 2 min on, 1 min rest
Skipping
Rnd 1:  Regular
Rnd 2:  Side to Side hops
Rnd 3:  Front to back hops

Mobility

6 MINS accumulated hang time

WOD:
5 Rounds (15 MIN CAP)
200 m run
8 TTB
8 Rolling Squats

Rx2:  Knees to elbows/knees to arms/knees to chest/knees up
Weighted / pole assisted rolling squats

SILVERS:

Strength:  3 x 10 barbell Glute bridge

WOD:
MODIFIED NANCY
3 Rounds
400 m Run
15 Dowel / bar Overhead Squats