February 19, 2017

Warm Up
Foam Roller Dodgeball
+
:30's
Inch Worm
Active Sampson
Active Spiderman
Air Squat
Push up to down dog
+
Empty BB Warm Up

Mobility
Elevated Pigeon Pose

Strength
Work up to a heavy triple of traditional deadlift or sumo deadlift

WOD
Open Workout 11.2
AMRAP 15
9 Deadlifts 155/105
12 Push Up
15 Box Jump 24/20