Wednesday, June 23, 2010

It's all in the hips

BUY-IN: 20 Ring Dips

WOD: Four rounds of:
  • 10 Squat Cleans 135 lbs/ 95 lbs
  • 15 Box Jumps
  • 15 Ring Rows*

* Ring Rows are full plank position do not drop your hips or bend your knees, fully parallel to the floor, full extension at the bottom , hands to armpits at the top.

CASH OUT: 5 minutes of hip mobility work- duck walk, pigeon, frog stretch, side lunge,deep lunge etc.

Time = 21:43

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