WOD – 2/9/2015

Warm-up (15 min):

Mobility (5 min)

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)

Warm-up Games (10 min)

2 min: Double Under Practice

8min: QM Limbo

WOD (30-40 min):

Strength:

Deadlift (5 x 5 @ 80% 1RM)

Met Con:

“Pirate Fight Gone Bad”

3 rounds…
-Row
-Knees to Elbows
-Double Under
-Box Jump (24/20″)
-2-hand Kettlebell Swing (53/35#)
-Rest

Rotate every minute, no rest between movements

Cool Down (5 min):

Repeat the Mobility section of the Warm-up