Test: Overhead squat/walking lunge/ any knee forward biased movement.
Mob: Collect 10 minutes messing around with the Ugly Four.
Re-test: Try butt-kicking yourself. How about kneeling butt to ankle? Pose running drillls? Squat?

http://www.mobilitywod.com/2010/09/episdoe-23-runners-legs/

Cindy

10Min Emom
Punnerrus + Rengassoutu vuorominuutein x 10+10

Amrap 7min:
-Pystypunnerrus kuulalla x 10 (16/12)
-Kyykky x 15

Skill: Snatch

WOD:

3 Rounds for Time:

25 Box Jump 24/20

200m Run

25 Wallball 20/14

200m Run

25 KBS 1.5/1 pood

Did the 20in box but only jumped first round Thx to me knee.14lb wallball and green kettlebell.1 pood for me was really heavy.

For time:
1000 meter Row
then, 5 rounds:
25 Pull-ups
7 Push jerks (60/40kg)

A: Front Squat hitta ditt 1 RM
(ca 12-15min)
B: Push Press hitta ditt 1RM
(ca 12-15min)

C1: 600m Löp
C2: 25 KB Swing
C3: 50 DU
vila 2 min
x 3 set

Front Squats - 3x185, 3x215, 3x245, 3x275, 1x295, 1x315
EMOM - Hang Cleans (185lbs) - Rnd completed...1,2,3,4,5,6,7, - total reps = 29
EMOM for 10 mins - Hang Cleans (205lbs) - Rounds completed = 9

complete as many rounds as possible in 7mins of:
3 HPC
7 Push Press

3 x max reps

Weighted pull-up/Weigted C2B 3×3