10/20/16 WOD

– Spend a minimum on 5 min Working on Hip and Shoulder Mobility + focus on any problem areas you have. You are looking to leave with your body Preped for Friday’s WOD

“Movement Improvment” WOD
-go by feel on the reps you choose
-this is not for time, but for development… Be Better

3 rounds not for time of:(5-10 reps)

-Squat Therapy
-Pull Ups (clean up your kipping/butterfly/Strict Banded)
-Ring Dips
-Double Unders (20-50 reps)
-Skin the Cat
-O.H. Squat (Empty Bar)
– Handstand Walk 10 Yards
– K.B. Winmills
-High Box Jump
-Muscle Ups/Jumping Muscle Ups
-L-Sit for max time
-Rope Climb

*Any athlete who missed either MON, TUES, or WED’s WOD can make it up on their own. Please get started right away when you arrive.

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