Tuesday, September 3rd, 2019


3 rounds

Ski 100m

8 superman to hollow rolls

50ft pigeon stretch

10 lateral lunge stretches 

Coach led warm up 

Lacrosse ball mobility 


7 rounds of:

15 hip-back extensions or banded good mornings (mod: Superman ext.)

3 strict muscle-ups (mod: slow transition to dip, or 3 strict pull-ups + 3 dips)

Post time to comments 

Post WOD core

Alt. Every :30 sec for 7 min of:

Toe touches alt.

Lateral heal reach (from back reach from heal to heal)