09.22.2015

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
50ft Waiters Walk
10 x SDLHP
10 x American KB Swings
III. Mobility

Impact/Focus: Hang Power Clean
Warm up as needed (3 sets x 5 reps recommended) before completing the following workload.

Hang Power Clean 3-3-3-3-3

Notes: Go heavy. Get some, freaks.

Post loads to comments.

“Death and Taxes”
For time
12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Pull-ups
Then…
*Double-under Tax

Notes: Every minute that elapses during the WOD adds 10 x Double-unders/20 x Single-unders to the last round. This final set of Double-unders must be completed in order to call ‘time’ and stop the clock.

Post scores to comments.

Skill Development/Accessory Training
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Video “Organizing the Spine”