Wednesday’s WOD

Soft Tissue:
Foam roll:
T-spine
Lats

Ball roll:
Infraspinatus
Pecs
Glutes
Calves

Mobility:
10 one-leg supine bridge
10 Wall ankle mobs
10 Spiderman walk w/rotation
10 Yoga plex
10 Iron Cross
10 Squat to stands
10 OH lunge to hip lift
10 Shin box

Warm up:
250 m row
2 rounds:
10 Heidens
10 Lateral high knees
10 Muscle up row
10 Jumping lunge
10 Hip extensions
10 DB shoulder press
      then…
250 m row

Then after our moment of silence…go get them and bring them to the box so you can earn points for your team! :D

Work out of the Day:

AMRAP 12 min of:
15 Double unders
8 Toes to bar
5 DB thrusters 40/30

Post rounds and thoughts to comments.

REMINDER:If you are participating in the Dream Team Challenge and have not had your body compisition done yet, please sign up for a time slot, the sign up sheet is in the office.

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