5 Nov 2014

Warm Up:
One length each:
High Knees
Butt Kicks
Lunge
Grapevine

Squat therapy:
Goblets & Pole squats

Mobility:
Pigeon
Couch
Banded hip opener

Strength:
Back Squat 4 x 6 @ 70/80/85/90%
Front Squat 4 x 5 @60/65/70/70%

WOD:
5 x 400 m run
3 mins rest btwn rounds

then immediately 4 Mins accumulated hang time in as little time as possible.
You may use any grip you like, but must switch grip or apparatus after every drop