Jan 13 2015

WARM UP

8-10 mins dynamic with hip openers & calf streches

MOBILITY

Partner overhead-thoracic mob w/dowel 2 x 30s each

WOD A

Close Stance Back Squat x 10
E2.5MOM x 4 sets
Approx. 45-55% of 1RM
Feet 4-6″ apart, elevate heels as needed

WOD B

Open WOD 11.5
20 min AMRAP
5 Power cleans 145/100lb
10 Toes to bar
15 Wallballs 20lb 10′ / 14lb 9′

COOL-DOWN

Easy 1km run or row + couch stretch