WOD 11/4/2015
STRENGTH: 4×4@85% of Push Press 1 RM - 2 push press, 2 jerk Conditioning: AMRAP in 12min Buy in - 400m Run 12 DL (185/135) 9 Ring Dips 6 HSPU Skill Work: Hang Clean - Hang to Front Rack including hook grip Post WOD Mobility: PVC Roll Spine for extension (arch with headback) Ready State: accumulate 10 minutes in the bottom of your squat today
