january-16-2015 |
view on CFSD site
Mobility:
-10min gymnastic shoulder mobility
-5min lacrosse ball to connector tissue surrounding shoulder blade
MCR/Core:
15min EMOM TGU (10/5 weakside/strongside or adjust for prev injury)
-1 sec pause at each portion of the movement
WOD:
5rds for time
-10 Ring Dips
-10 Tuck Jumps or Jumping Squats (athlete choice)
-10 Shoot Throughs (raise parallettes on cheat for tall peops or if needed)
-10 WallBalls
Kicker- Every 2min complete athlete choice of one of the following
-10 Burpees
-400m run/500m row/2min bike
-7 HSPU
20min Time Cap