A good time (and too much ice cream) was had by all.
Buy-in
Warmup (10’)
WOD
Complete as many rounds and reps in 20 minutes of:
- 145 pound Power clean, 5 reps
- 10 Toes to bar
- 15 Wall ball shots, 20 pound ball
Cash-out
Stretching (5’)
Mobility Homework (10’)-
internal rotation/flexion
1. capsule stretch: hands and knees, band on high hip out the side, foot hooked to the outside of KB.
2. wall squat, quadratus lumborum cross, pnf or superfriend.
3. open up back over roller with hands anchored on weight.
CW: 5 rounds, 85# cleans. Back at it after a week and a half mostly off.
ReplyDelete4 Rounds, 75# cleans, 14# wallballs. I think I could have gone heavier on the cleans. Looks like Pasi and I relaxed a little!
ReplyDeleteAwesome job Charles & Steph!