20151112

Warm Up
20 Ring Push Ups
10 Broad Jumps
50 Double Unders
10 Scapula Push Ups
10 Passive to Active hang
10 Wall Squats
2 laps Crab Walk
1 lap Lizard


Strength

BS & Pull Up supersets

Lifting: Back Squats and Strict Pull-ups

Back Squat 10-8-6-4-2

using heaviest weight per set

Strict Pull-up 5x5

Alternate between movements

WOD
21-15-9: Back Squats, Sit-up (butterfly)s and Kettlebell Swing (Russian)s

21-15-9 reps

for time of:

Back Squat, 60/40 kg

Sit-up (butterfly)

Kettlebell Swing (Russian), 1.5/1 pood

Start anywhere

Finisher

EMOM 5 Hollow Rocks

Every 1 min for 5 mins: Hollow Body Rocks

15 Hollow Body Rocks

Every 1 min for 5 mins.