Monday June 10th 2013

Steven

WOD

Prep…
400 meter run
10 PVC pass throughs
10 muscle snatch (45/33)
15 OHS
Foam roll quads,  hips, spine and lats
Spend 5 min mobilizing shoulders and hips with bands and stretches

Skill work – In 10 min build up to a challenging overhead squat. Pull bar from floor.

For time:
7 rounds
5 OH squat (155/105)
1 rope climb
10 push up w/ feet on 45# plate
1 rope climb