joe HSPU

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″)

Recover