Friday 171013

WOD
With a running clock:
0:00 – 5:00
Max unbroken wall balls 20/14, 10’/9’
5:00 – 20:00
AMREP
2 Power snatch 115/80
2 Handstand push-up
2 Bar facing burpee
4 Power snatch 115/80
4 Handstand push-up
4 Bar facing burpee
6 Power snatch 115/80
6 Handstand push-up
6 Bar facing burpee
Keep adding 2 reps per movement until time expires

17.1-0150.jpg

Thursday 171012

Top to bottom mobility
0-4 :: T spine smash w/foam roller
4-8 :: Overhead banded distraction
8-12 :: Glute smash w/foam roller
12-16 :: Pigeon stretch
16-20 :: Quad smash w/foam roller
20-24 :: Couch stretch
24-28 :: Bone saw calf smash
28-32 :: Calf stretch on plate
32-36 :: Plantar smash with Lax ball

-or-

Open Gym
 

murph17-0072.jpg