Wednesday 5-2-18

 In WODs

Warm Up:

3 Rounds:

:25 Ipsilateral Dead Bugs

4R/4L 5 Sec Side Pillar Hold Hip Drop

20 Hip Bridge

2R / 2L Captain Morgans

5 SLOW Hip Internal Rotations w/ Kettlebell ( * minute :53-1:15)

5 Banded Air Squats (use thera bands)

Mobility: Anterior Deltoid Smash

WOD A

A. Behind the Neck Split Jerk – 5, 4, 3, 2, 1

B. 3×12 Landmine Presses

WOD B

Teams of 3:

3 RFT

100’ Tire Flip

20 Burpee Tire Jumps

100’ Tire Flip back the other way

25 Hammer Strikes w/ Sledgehammer (total)

50 Double Unders Each*

* Complete these in the gym as the cement outside will strip your ropes!

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