Warm-up: 2 Rounds of 10 each, Partner Wallball, Side Toss, Situp. Dynamic Stretch
Strength: Back Squat 4 x 4
L1: 40% to 70%
L2: Minus 10%
L3: WAW
Pause at the bottom for 3 counts during the 1st 2 reps.
Matt Chan shows you “The Cluster”
WOD: THE WOBBLE
5 Rounds for time:
3 Clusters 95/65
3 Rack Step ups 16/16
2 Clusters
2 Rack Step ups
1 Cluster
1 Rack Step up
50 Double Unders
Compare to 12.20.14
Icing: GHD Hip Extension 10 x 3