WOD – 2/17/2015

Warm-up:

Mobility

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)

Dynamic

2 min: Double Under Practice

2 min: Plank Wars

Skill:

Romanian Deadlift

Squat Clinic

WOD:

Strength:

Back Squat (10 x 1 @ 90% 1RM)

Met Con:

8 min Team AMRAP
-Row 250m
-Max Romanian Deadlift (155/105#)

[1 min rest]

8 min AMRAP
-4x Step-out Push-up
-4x Sit-up

Cool Down:

Repeat the Mobility section of the Warm-up