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10.19.2018

WARM-UP

1) Pho Pull-Ups, 10 reps

2) Kipping, 10 reps

3) Toes to Bar, 5 reps

4) Pull-Ups, 5 reps

5) Rear Delt Tack & Floss & Lat Smash

WOD PREP & ACTIVE MOBILITY (90s per area)

1) Front Rack Stretch

2) Thrusters, 10 reps

3) T-Spine Extensions

4) Box Jumps, 10 reps

5) Adductor Smash

6) Frog & Calf Stretch (using wall)

HERO WOD “Felix the Cat”: Perform 6 rounds of the following for time:

- 9 Burpees

- 9 Box Jumps

- 9 Pull-Up’s

- 9 Thrusters (135/95)

- 9 Toes to Bar

RXX: Use a 20/14lb vest

COOL DOWN

1) 100m Walk

2) Core Work: Wide Stance Good Morning’s, 12 x 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch