WoD Wednesday – 9.11.13

hemingwayprobmo

R18:D2

Warm-Up: Pipe Work

Mobility: Rx, T-Spine, Hip, Psoas

Strength: Rx

Target Work:

Broad Jump

Step-Up

Uneven Squat

SLDL

or

Dynamic Speed

Push-Press

Horses out of the Gate Bench

Band Tricep Extension

Skill: Pistol + Pull-Up + Jump Rope

MetCon:

8 Rounds of:

1 Power Clean

5 Pull-Ups

10 Push-Ups

15 Air Squat

Conditioning: 12min of Jump Rope

Core: Hollow Rock

Cool Down:

5 Rounds of:

5 Air Squat

5 Push-Up

5 Pull-Up

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