Meet downstairs for the warmup
100 DU or 200 Singles
10 Wall Balls
10 Sit Ups
10 HR Push Ups
10 Pass through
10 Pass around
OLY
Squat Clean 3-3-2-2-1 Find a one rep max
WOD
1 Round for time
Run 800
50 Thrusters 45/35
40 Sit Ups
30 Pull Ups
Run 800
You should read Kelly Starrett's interview on T-Nation with John Rusin. Good stuff.
"Having a braced, organized spine before all else is key. Have that spinal position locked down? Great! Keep it and do a squat, keep it and do a push-up. Keep that spine and overhead squat."
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