02.14.2019

WARM-UP

1) Speed Ladder, 5-minutes

2) KB Halo, 10 reps

3) KB Bottom’s Up Press, 10 reps R/L

4) KB Pull-Over, 10 reps

5) T-Spine Extensions

SKILL(S): Double Under’s & Toes to Bar

ACTIVE MOBILITY

1) Calf Smash

2) Calf/Hamstring Stretch

3) Lat Smash

4) PVC Pipe 1st Rib & Trap Mobilization

WOD: Perform the following for time:

- 50 Double Under’s

- 10 Strict OH Press**

- 10 Toes to Bar

- 50 Double Under’s

- 20 Push Press**

- 20 Toes to Bar

- 50 Double Under’s

- 30 Power Jerks**

- 30 Toes to Bar

**Weight is based off 85% 1RM Strict OH Press

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: GHD Hamstring Curls, 8-10 reps x 3-4 sets

3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)

4) STATIC STRETCH OF THE DAY: Extended Puppy Pose, 2-minute relaxed hold