WoD Friday – 9.20.13

hemingwaywordsmo

R19:D1

Warm-Up: Pipe Work

Mobility: Rx, Psoas, IT Band, T-Spine

Strength: Rx

Target Work:

Box Jumps

Knee Jumps

Heavy Lunges

SLDL

High Pull

Or

Rainbow Press

Nose Breakers

HSPU

Ring Dips

High Pull

Or

Pull-Ups

Barbell Row

Pull-Overs

High Pull

SLDL

Skill: Turkish Get-Ups

MetCon:

4 Rounds of:

400m Run

30 Pistols

12 Pull-Ups

 

Conditioning:

4 x 400m Run

Core: Dynamax Throws

Cool Down:  800m Run + 50 Air Squats + 25 Push-Ups + 10 Pull-Ups

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