03.09.17 Cement Mixer

Warm Up:2:00 bike/row/jump 10:00 running clock move through the following... 20 Double Unders 10 KB SDLHP 10 Ball slams 5 Arm chair swings

Molibilty: mobility 1. thoracic rotations x 6 each side https://www.youtube.com/watch?v=GAT73xiPy4Y&index=30&list=PLp0qJBUYU1zv0t4mQkVBPMn-arOc1bhRa 2. ring MU reverse pull warm up x 10 with purple band https://www.youtube.com/watch?v=qZeFu58ck8g&list 3. hollow rocks x 20 reps

Skill: TTB 1. Kip not swing- practice hollow/arch/hollow/arch positions on the bar. You should be able to stop a kip at any point. 2. Hips behind the bar. Lats are turned on and think about pressing down on the bar. 3. Pull feet away from the bar. Don't drop feet mid kip.

WOD: Cement Mixer Every 3:00 for 7 rounds 400m run or row 12 TTB