Wednesday July 29th WOD

Warm up:  5 minute jump rope and DU practice

Mobility:  Hip flexor/glutes

Strength:  Deadlift




Skill:  Toes to Bar

-3-4 small technique sets

-Tight arch to hollow holds

-Eliminating the double swing

Conditioning:  5 rounds for time

-10 KBS 70/53# (Russian)

-10 Toes to bar (sub 7 hanging knees for int and 5 for beg)

-20 DU’s

Post:  Calves/ankles

Nick ProhaskaComment