WOD – 2/13/2015

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: Partner Relay

WOD (30-40 min):

Strength:

Standard Clean (5 x 5 @ 80% 1RM)

Met Con:

18 min Team Relay

-1x Tire Flip
-2x Standard Deadlift (155/105#)
-3x Standard Snatch (95/65#)
-4x Pull-up

Team member must finish movement before following team member may move on
Complete as many rounds as possible in time cap

Cool Down (5 min):

Repeat the Mobility section of the Warm-up