2/12/2014

WARM UP

Stick pass through
Wrist circles
Push up
Back ext
Walking lunge
Leg swing
Hurdler

Foam roll hip flexor and shoulder mob against wall

BUY IN

Tempo push ups as a class

1-2-3 count up 1-2-3 count down. On coaches cue. Reps determined by coach.

SKILL

Squat clean

WOD

Elizabeth

21-15-9

Squat clean 135/95
Ring dips (box dips will also be rx)

*if more then 2 athletes want to attempt ring dips, run heats to allow that

CASH OUT

MB sit ups
*with a partner or solo, choose your own med ball
3x till failure

MOBILITY

Triceps on rack and forearms