WOD – 2/20/2015

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

3 min: Epic Grip Battles

Skill:

Kipping

WOD:

Strength:

Push-up (10 x 1 @ 90% 1RM)

Met Con:

16 min AMRAP
-7x Sumo Deadlift High Pull (95/65#)
-5x Dip
-3x Toes to Bar
-1x Rope Climb [Sub: 3x Pull-up]

Cool Down:

Repeat the Mobility section of the Warm-up