Wednesday 5-22-13

Posted | 520 comments

joe HSPU

Warm Up

Group Dynamic




“2013 Regionals WOD 4″


Dead-lift (315/205)
Box Jump (30″/24″)

 After Bash

Foam Roll/Mobilize


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



“2013 Regionals WOD 4″


Dead-lift (315/205) Box Jump (30″/24″)



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