WOD – 2/25/2015

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: Med Volley Ball

Skill:

Dip Variations & Scales

WOD:

Strength:

Strict Pull-up (5 x 5 @ 75% 1RM)

Met Con:

15 min Team AMRAP
-Row 75m
-7x Dip
-7x Spiderman Push-up

Cool Down:

Repeat the Mobility section of the Warm-up