WOD 1/26/2016
Program Notes: Medball DB Press to dynamic pushups on Medball Strength: Conditioning: With a partner, alternate rounds 14 minutes of: 8 Deadlifts (225/155 lbs) 8 Box Jump-Overs (24″/20″) *your deadlift weight should be something you can do unbroken for the first 2-3 rounds Skill Work: Running / DU Post WOD Mobility: Ball Roll Scapula and work Shoulder Extention Ready State: find time to perform the following: 45s single arm downward dog hold each arm 45s high hip crab hold 45s legs over head (back flexion) 45s chest openner (back extension)
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