WOD – 2/26/2015

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: QM Tag [sit-ups]

Skill:

Squat Clinic

WOD:

Strength:

Standard Deadlift (5 x 5 @ 75% 1RM)

Met Con:

8 rounds
-20x Double Under
-10x Back Squat (95/65#)
-10x Javelin Press (45/30#) [alt arms]
-10x Wall Ball Standard (20/14#)
-10x Handstand Push-up

Cool Down:

Repeat the Mobility section of the Warm-up