02.15.2012

Warm-up (not meant to be fast)

5x Hand stand push-ups (use band if necessary)

250m Row

10 x dive bomber pushups

15 x hollow Rocks

20 x air squats (slow, focus on hip mobility)

5 min of Active mobility (increase mobility in shoulder/hip/wrist/foot mobility)<--- CRUCIAL

Strength
5 x 5 Weighted Pull-up

METCON

Open WOD 11.5

20 min AMRAP

• 5 Power Clean (145#/100# GC)
• 10 Toes To Bar (Feet must pass behind bar at bottom and touch bar at top)
• 15 Wall Balls (20#/14# over 10ft target)

________________________

"I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it."
Steve Prefontaine