04.24.2014

ATTENTION ATHLETES AND ATTENDEES!!! THE EXPLOSIVE SEMINAR HAS BEEN MOVED TO SUNDAY, MAY 4TH!!  


FACT: WEAK HIPS SINK SHIPS.  DON'T BE A SHIP SINKER.  

04.24.14


WARMUP
Coach Led
7 Minutes
Pushups
Leg Raises
Hello Dolly's
Jumping Jacks
Burpees

FITNESS

1)3x5 PAUSE HBBS

2)3x10 KB SWINGS, 10 TGU, 10 SIT-UPS

PERFORMACE

1) 5x1 HANG CLEAN + 2 FSQ + 3 JERK @AHAP

2a) 3x15 BANDED GOOD MORNING

2b) 3x10 TGU


WOD
4 ROUNDS FOR TIME
10 SQUAT BOX JUMPS @ 24/20
10 TOES TO BAR TO PULLUP
*Squat Box Jumps: Complete full range air squat and explode into box jump at top of ascent...hips hips hips
*Toes to bar to pullup : Complete a toes to bar and upon feet coming back down, complete a pullup