Friday, January 16, 2015

REMINDER – 9:30am WOD on Friday has been cancelled due to light attendance.
Shoulder mobility to open up for kipping: http://youtu.be/tMQTNTqVb7k  and https://www.youtube.com/watch?v=hmPHGpNX0SI
Ankle mobility for OHS: KB ankle mobility for dorsiflection and roller
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Kipping pull-up technique or:
30 pull ups for time*
*Rest 60 seconds, repeat two more times.
 
Fitness:
7 rounds:
7 Overhead squats (95/65)
14 sit-ups (butterfly or knees up allowed)
Performance:
7 rounds:
7 Overhead squats (135/95)
14 sit-ups (butterfly or knees up allowed)