01.19.17

Warm Up: Coach led dynamic warm up then... 8 get ups 7 tuck jumps 6 skaters l+r=1 5 strict pull ups 4 kossack stretch each side 3 wall walks 2 cart wheels 1 high five to a buddy!!

Mobility: 6:00 EMOM min 1: band hip flexor stretch :45 one side min 2: band pec stretch :45 one side min 3: mini-band clam shell hold :45 one side

Primer: Bulgarian Split squats Front Rack Bulgarian Split Squat- foot flat on bench, hold bar in front rack athlete can build load modify by using KBs instead of racking a bar 5-4-3-2-1 reps each leg

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WOD: 4:00 AMRAP 10 Push Press 125/85 20 Mtn. Climbers l+r=2

4:00 Rest

4:00 AMRAP 10 Stationary dips or 6-8 ring dips 10 Burpees