09.17.18

Warm UP
3 rounds
200m Run or row

10 reps hike swing park with KB
10 reps power swing with KB
10 reps KB swing

Mobility:
1. Half-Kneeling Adductor Dips x 10 reps each side
This “open” position can be more comfortable for those with limitations to hip internal rotation. This option also provides ankle mobility benefits.
2. Split-Stance Hip Abduction End-Range Lift-offs x 10 reps each side
Here’s a good @functionalrangeconditioning inspired movement to build some motor control at end-range hip abduction to make ROM changes “stick.” Don’t let the hip “fall out.”
https://www.instagram.com/p/BmyBcA8lyyP (#4 and #5 on video)
3. Wrist/grip flexibility: 5-10LB. dumbbell, :30 of each exercise. Rest 1:00 and repeat all three.
    A. Side to Side
    B. Knuckles Up Curl
    C. Knuckles Around Curl
https://www.instagram.com/p/Bnow3PzHb_-/


WOD
4 RFT
15 Thrusters (95/65)
40 DUs (100 Singles)
15 Power Cleans (95/65)
40 DUs (100 Singles)