Big congratulations to Pasi who finished his Onramp with a great final WOD!
Old time: 7:21
New time: 6:35!
Shoulder and Hip Prep (Kelly Starrett)
- Row 1000 @ 18 spm
- Bench 3 x 5
Five rounds for time of:
- 10 Wall climbs
- 10 Toes to bar
- 20 Box jumps, 20” box
Time limit: 15 minutes
Scaling: double the number of handstand pushup progressions, plus a post-WOD penalty; 1 minute plank.
Mobility Homework - Episode 135/365: Badass American Cyclist Mobility--Levi Style
Hip flexion/ext. rot.
hip capsule side band/ext. rot. on hands and knees
rear leg, band under butt, low Samson stretch