Wednesday February 17th, 2016

Warm Up
Plantar Fascia Smashing w/ Lax Ball
Dynamic Flex

Activation
Single Arm KB Swing 5/5
Hollow Rock x10
x3

Strength
A1) Single Leg Deadlift 4x5/5

A2) Single Arm DB Press 4x5/5

WOD
5 sets each 1:30
5 Shuttle Run With Touch
AMRAP Jumping Pull Ups
Rest 1:30

Post WOD
Coach's mobility


Coach's note: The goal is to be as consistent as possible on during the WOD. Go hard on the shuttle runs and give yourself enough time on the jumping pull ups. Athletes should choose a bar that they actually need to jump to. 


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