Buy-in
Warmup (10’)
Skill (5’)
Rings: over and back.
Strength (10’)
WOD
5 rounds for time:
Time limit: 20 minutes
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 182/365: Open Up Your Hips and Squat
test: receiving bottom of DB snatch: knees out, back straight.
1. roll thoracic area; arm overhead, hugs.
2. Calves, foot into wall; straight leg, bent leg.
3. wall squat, feet on wall; move hips int impingement.
4. wall squat, back against wall, work legs in and out, then knees out.
CW: DNF; 4 rounds +15 cleans + 144 meters. 85# cleans. Ooh, I almost made it!
ReplyDeleteOver and back was fun on the rings.