WoD Monday – 9.9.13

hemingwaygubmo

R17:D10

Warm-Up: Pipe Work

Mobility: Rx’s + Psoas/Foot/Ankle

Strength: Rx

Target Work:

Box Jump + Drop Squat

Uneven Squat

SLDL

or

Behind Neck Press

Nose Breakers

Uneven Push-Ups

Skill: Pistol + Pull-Up + Jump Rope

MetCon:

4 Rounds of:

50 KB Swing

12 Wo/Man Squat (6 Each Leg)

Conditioning:

20 x 50m Sprint with 10s rests

Core:

Hollow Hold

Toes to Bar

Cool Down:

5 Rounds of:

5 Pull-Up

5 Push-Up

 

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