WOD 2.11.15 Wednesday

Warmup

  • 5min double under practice
  • agile 8
  • boot strappers
  • Ball smash/ trigger point: traps & scaps

A. Back squat

  • 5-5-5-5-5

B. 21-15-9

  • Dumbbell Hang Power Clean (40/25) (30/15)
  • Dumbbell Shoulder-To-Overhead (40/25)(30/15)
  • Box Jump (24″/20″)(20/16)

C. Core Work: 3 sets

  • 12 GHD Sit up
  • 12 bicycle crunch
  • 12 K2E
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