11.30.17

Warm Up:Dynamic warm up of lengths of 1. walking lunges with arms overhead- forward and reverse lunges 2. figure 4 squat- ankle over the knee and squat down. take a step forward and repeat 3. Cossack lunge 4. inchworm with a hollow position and push up 5. walk on toes/ walk on heels 6. shuffle 7. skip 8. leg swings

Mobility for squats banded hip flexor stretch x :60 each side banded dead bug hold x 1:00 - put mini-band around the knee banded clam shell hold x :40 each side banded monster walks x 16 steps each direction banded lateral walks x 16 steps each direction

Skill: back squats with Double Unders BS 5 reps @ 70% + 50 DUs BS 4 reps @ 75% + 40 DUs BS 3 reps @ 80% + 30 DUs BS 2 reps @ 85% + 20 DUs BS 1 rep @ 90% + 10 DUs if you are not doing double unders then you are making 10 attempts for each set

WOD 7:00 AMRAP 7 power cleans 95/65 7 thrusters 95/65 7 bar facing burpees