04-30-12 WOD

SKILL WORK
Movement Review: Kettlebell Turkish Get Up
5 Min Kettlebell Turkish Get Up Practice (alternating 3 per side without lowering bell to chest, moderate weight)

WOD
Perform one Leg Matrix*
Immediately perform one Ladder Up/Ladder Down**
Immediately perform one Leg Matrix
Immediately perform one Ladder Up/Ladder Down
Immediately perform one Leg Matrix

*Leg Matrix:
24 Air Squats (hip below knee)
24 Alternating Lunges (stepping back, kiss knee to floor)
24 Alternating Russian/Jumping Lunges (alternating, kiss knee to floor)
24 Jump Squats (hip below knee, jump to full hip extension with feet off ground)


**Ladder Up/Ladder Down:
2 C2B Pull Up + 8 Alternating Plyo Push Ups (4 per side, perform on 45#/25# bumper plate)
4 C2B Pull Up + 6 Alternating Plyo Push Ups
6 C2B Pull Up + 4 Alternating Plyo Push Ups
8 C2B Pull Up + 2 Alternating Plyo Push Ups
6 C2B Pull Up + 4 Alternating Plyo Push Ups
4 C2B Pull Up + 6 Alternating Plyo Push Ups
2 C2B Pull Up + 8 Alternating Plyo Push Ups