Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
- overhead squats
- pull ups
- push ups
- kb swing
- double unders
- GHD
- sit ups
- hip extensions
Strength:
Good mornings 75% intensity
5-5-5-5
WOD:
“JT”
21-15-9 reps for time of:
Handstand push ups
ring dips
push ups
compare to 10/10/2011
Movement transfer: DU and Oly lifting
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