October 24,2016

October 24,2016

dynamic :

a) air squats x 5

b) hanging leg lifts x 5

c) lunges x 6

d) situps x 5


mobility :

a) couch stretch

b) kb hip opening 


strength :

back squat - every 2 minutes, 3 reps x 4 sets 


wod :

for time :

50 wall ball (20/14)

30 toes to bar

25 wall ball

15 toes to bar


post wod mobility :

a) seated hamstring stretch

b) quad stretch holding on to rig

c) roll out with pvc/lax - quads, hamstrings, calves

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