Mobility:
Dedicate 15min Trainer led mobility to ankle flexibility/mobility. 5min to wrist.
http://www.youtube.com/watch?v=tBt5F2mMUtUMuscleChainRecruitment/Core:
5min aggregate time L-sit parallettes (yes that says 5min) cap time at 14min to accumulate the 5.
WOD:
14min AMPAP:
25 SDHP (KB) 1.5/1
20 Box Jumps 30/24/20
15 KBS 1.5/1 ruski or americano depending on proficiency
Note: If need be, use a lighter KB on SDHP so as to maintain proper shoulder positioning and use heavier on KB. The goal is to keep moving so go ruski if you find yourself resting for the americano.
Trainer led cooldown&stretch