Wednesday 5-22-13

Wednesday 5-22-13

Warm Up Group Dynamic  SKILL Dead-lift WOD “2013 Regionals WOD 4” 21-15-9 Dead-lift (315/205) Box Jump (30″/24″)  After Bash Foam Roll/Mobilize Endurance Warm Up: 2 x 10 squat therapy Hip / ankle mobilty Squat Clinic Skill: Pull up / back squat WOD: 1. 20 minutes to establish 1 RM back squat rest 5 minutes 2. 3 Rounds: Run 200m 15 KB Swings (1.5/1) 12 Pull Ups After Party: Play on the o-course Recover Travel “2013 Regionals WOD 4” 21-15-9 Dead-lift (315/205) Box Jump (30″/24″)...