11.09.16

Warm Up2 rounds 2x Agility Ladder 3-5 reps x single leg RDL to a single leg push press 2x Agility Ladder 3-5 reps x ball slam + lateral throw

Skill: HSPU

WOD: 'Diane' 21-15-9 Deadlifts 225/155 HSPU

sub is seated strict dumb bell press or HSPU from a box

Mid- Line https://www.youtube.com/watch?v=viSkNqKBjLU&feature=youtu.be 100 hollow body bounces