Peter rocketing through his rounds.
Buy-in
NORCAL Warmup
- Jumprope
- DROM
- Shoulder mobility
Skill
- Burgener WU
- Squat snatch
- 5 x PVC
- 5 x 15#
Strength
- Power clean 3 x 5
WOD
Complete as many rounds as possible 15 minutes of:
- 10 Wallball shots, 12-14 pound ball
- 10 Sit-ups
- 10 Back extensions
Cash-out
Stretching
Mobility Homework - Episod 67: Ring Dip and Overhead Squat Prep
Hip openers
Paleo chair
- block knee out
- press active
- press knees out
Pigs On Ice, fwd and backwd with knees blocked out.
squat straddles
Wide squat stance with vertical shin, press down into corner, press up
5 minutes
Shoulders
double shoulder stretch (grab bar behind)
band behind press up, walk away.
CW: 10 rounds, 20# ball. A pretty good pace.
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