WOD – 2/11/2015

Warm-up (15 min):

Mobility (5 min)

10 seconds (holds) or 5 rotations (circles) each; circles are both directions

Rotations: Wrist, Elbow, Shoulder, Neck, Waist, Knee, Hip Joint, Ankle

Holds: Behind the Head Tricep, Behind the Back Pull Down, Chest Fly, Good Morning & Back Extension (2 sets), Side Bends, Straight Leg bend (legs apart; both legs), Straight Leg bend (legs together)

Warm-up Games (10 min)

2 min: Double Under Practice

8 min: Med Ball Shuffle Board

WOD (30-40 min):

Strength:

Front Squat (5 x 5 @ 80% 1RM)

Met Con:

10 min Team AMRAP
-Row
-Toes to Bar

Notes: One rower, others Toes to Bar. Switch every minute. Score: calories + T2B reps

8 min Ladder (1…Max; +1)
-Sumo Deadlift High Pull (75/55#)
-Back Squat (75/55#)

Cool Down (5 min):

Repeat the Mobility section of the Warm-up