Pre class Mobility

Mobility

https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

Atarim

Technique:

HPC
Metcon:

15-10-5

HPC 60/40

Pullup

HSPU

Intermediate

sunday WOD (complete at open gym)
Mobility: shoulder (overhead position) + ankle (for squat)
Accessory work:

1. either KB strict press 4×8 or Ring HSPU 4xME
2. Lateral raise 3×15-20
3. Triceps extension (bands) 100 reps

Metabolic conditioning:

Open 12.1 event:

7 min AMRAP Burpees 

(try to beat Ram Dover’s score of 126)