11-12-2019

 

 

Warm-up

AMRAP 8 min

20 Plate Hops

10 Elbow to Hand Plank

10 Jumping Air Squats

50 ft Bear Crawl (Work on keeping legs straight)

Mobility

PVC

3D Dynamic Calf Stretch

Strength/Skill

2 x 20 sec

Ring hold at the top of the Dip

Ring hold at the bottom of the Dip

*Scale:  Support with feet on the ground as needed

WOD

EMOM 25 min

  1. 15 GHD Back Extensions
  2. 15 Abmat Sit-ups
  3. 15 Box Jump Overs
  4. 15 Ring Dips
  5. 10 Steps Single Arm DB Overhead Walking Lunge (5 Steps each Arm)

Cooldown

2 min (es) Bilateral Internal Rotation