9/19/13

warm up: dynamic+hip mobility)


strenth: Hang squat clean 5X3 (climb, heavy)

wod: For Time:
         Run 400m
         then,
        4 rounds
        10 goblet squats (55/35)
        10 1 arm kb snatch(alternate arms)
        10 goblet lunges
         then,
         SPRINT 200m