Debi ekes out a post-WOD smile
Shoulder prep (Kelly Starrett)
Hip Prep (Kelly Starrett)
- Pose - Hop x 2, Accel x 2
- Rings - inverted hang, slow lowering (tuck)
WOD “Kelly” (scaled)
Three rounds for time of:
- Run 400 meters
- 30 Box jump
- 30 Wall ball shots
Time limit: 15 minutes
Mobility Homework - Stronger than Diane? Goddess of Squat?
Split jerk, Hip ext. with internal rotation and thoracic mobility.
Test: Split jerk landing. Torso straight up and down stacked neatly under an anchored ribcage?
Mob: 1) Spend 3 minutes exploring each hip. Can you hold relax there? Use that PNF!
2) 4 min working on arm flexion (overhead) and thoracic (rib cage region of spine)
extension on the balls.
Retest: Split jerk. Bonus: Does your kipping pullup feel better too?