12.04.17

Warm UpJump rope 1:00 5 inchworms 10 slow and controlled RDLs with empty barbell Skaters :30 5 inchworms 10 slow and controlled OHS with empty barbell Tuck jumps :30 10 slow and controlled front squats with empty barbell

Mobility for DL 1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw 1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

Skill: Deadlift 5 reps @ 60% 5 reps @ 65% 3 reps @ 70% 4 reps @ 80% 3 reps @ 85% 2 reps @ 90%

WOD For Time 20/15 cal bike 15 c2b pull ups 40 wall balls 20/14 15 c2b pull ups 20/15 cal bike

sub regular pull ups or ring rows with the press and pull movement cals on rower should be 25/20