150212

Pre-Wod (15 min cap):
2 Rounds:
15 PVC Passthrough
5 Strict Chest-2-Bar
15 Goblet squats (Focus: Balance & Position)
5 Kipping Pull-Up
10-15 Push-Ups (Elbow Turn-Out at the top + Maintain Hollow Body)
5 Butterfly Pull-Up

Then, 2-3 Rounds:
1 Turkish Get-up (each side)
5 Good Morning
15 GHD Sit-Up

Workout of the day for Thursday, February 12th, 2015:

10 min EMOM:
Odd: 5 Deadlift @ 65% 1RM
Even: 10/15 Push-Ups (maintain strict hollow, else: use a raised bar).

Rest 5 min (put weight away), Then:

12 min AMRAP:
15 Wallball 20/14-lb
3 Muscle-Up (Sub 3 Hinge Row + 3 Dips)

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