* Reminder tomorrow at 10:00 is the first mini clinic. Stick around post WOD for an hour and learn/improve your DU technique with Coach Heather.
Warm-Up:
– Roll Out Lat
2 Rounds of:
– 4 Direction Low Crawl
– Scap Elevation Depression
Dynamic Flex:
– Sumo Sq to Stand
– Inchworm w/ T Push Up
– Lateral Lunge
– Dog & Bush
– Air Squat
Skill (every 90 sec):
1.) Ring Swing: 3 x 10
2.) Horizontal Hip Drive: 3 x 10
3.) Seated Banded Transition: 3 x 5-7
Partner WOD: For Time
You and Partner may split the reps however you like
75 Back Squat 135/95
50 Pull Up
25 Box Jump
75 Front Squat 85/65
40 Pull Up
25 Box Jump
75 OHS 65/45
30 Pull Up
25 Box Jump
Recovery:
Lax Ball Pec Smash
Supine Wall Squat (Banded)
Supine Piriformis (banded)