Thursday, January 14, 2016

​Warm up:
Mobility
Dynamic Flex

Strength:
EMOMX12
Min 1: Hollow Rock x10
Min 2: Nose & Toes Hold x20 sec
Min 3: L-Sit x20 sec

WOD:
21-18-15-12-9
KBS
Goblet Squat
*Athlete choose KB that best fits ability level

Coach's note: Here is the link for the Nose and Toes drill https://www.youtube.com/watch?v=WxnfyPL8PCM
Also, athletes should use 1 KB during the WOD!