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Wodify

WOD 01/14/16

January 13, 2016

Skill work: Rowing efficiency

WOD: For time:
1000 m row
3 Rounds of:
20 KB Snatches (53/35, total)
15 Wall balls (20/14 lbs)
10 Box jumps (30/24”)

Post WOD mobility:  Gymnastics WOD:

Test Middle Split  
2 Minutes of hamstring floss, each leg
20 side leg swings, each leg
Hold pancake split, 2 minutes
Hold middle split, 2 minutes
11:00 am Strength class: 
Lift: Box squats: 8 x 2 60% bar, 25% chain
6:30 pm Mobility Class: Anterior Leg (shins, patellofemoral joint, quads/hip flexors)
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