WOD – 2/21/2015

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: Field o’ Boxes

Skill:

Front Squat

WOD:

Strength:

Deadlift (10 x 1 @ 90% 1RM)

Met Con:

3 partner Rounds
-2x Tire Flip
-4x Front Squat

[1 min rest]

3 partner Rounds
-4x Handstand Push-up
-20x Double Under

[1 min rest]

As fast as possible
-30x Thruster (95/65#)

Cool Down:

Repeat the Mobility section of the Warm-up