3/14/13 - THURSDAY

WARM-UP
Airdyne .5 miles
Jog 600 meters


Mobility: Rack and OH position, Posterior Chain and hips, Calves and Ankles

2 Rounds
Candlestick Roll - 6
Ring T2B - 6
PVC Leg Pass Throughs - 6

Jumping Progression - Forward and back, and then build up to Box Jump height

Rest 5 min

CONDITIONING
Open WOD 13.2
10 min AMRAP
115 lb Shoulder to OH - 5
115 lb Deadlift - 10
24" Box Jump - 15

ASSISTANCE
3 Supersets
185 lb Front Squat - 5
185 lb Close Grip Bench Press - MR