Mobility-Hip and Ankle
Warmup-1 Round
10 Dislocates
:30 R/L Lizard Pose
5 Jumping Air Squats
5/each Side to Side Leg Swings
:30 R/L Pigeon Pose
25 ft walking Lunges
10 Steps each way X-Band Walks
5/each Front to Back Leg Swings
A) Back Squats 5×5@80%
A) Back Squats 5×5@80%
*4mins rest
*compare to 8/15 and add 5-10 if possible
B) WOD: 10 RFT
3 HSPU
2 Squat Snatches (135/95)
1 Ring Muscle Up + 3 Dips
*15 min cap
Time
Prior to class-Mobility
0-10 Warmup
10-40 Squats
40-45 Rest/Setup
45-End WOD