Friday January 8th, 2016

Warm Up:

Row 500 meters, then complete the following:
10 yards Pigs on ice skates
10 Squat press (each arm)
10 Thorasic high fives (each arm)
10 Mountain climbers (each leg)
10 Ankle rotations (each side)
10 Pressing snatch balance
10 PVC pass throughs

Mobility: **This can be done post wod or at home
First rib with lacrosse ball: 1-2 minutes each arm (2 minutes total)
Hip distraction: 2 minutes per hip (4 minutes total)
Clearing hip impingement: 2 minutes each leg (4 minutes total)

Strength:  OHS
2x1 @ 75% of 1RM
1x1 @ 85%
1x1 @ 95%

Wod:
3 Rounds:
- 25 Wall Balls (20/14)
- 15 OHS (95/65)(75/55)(45/35)