18 Jan 2016

Warm up:
Dynamics
High knee
Tiny bunny hops
Ankle flexion walks
Ankle alphabet each leg

3 x 10
Calf raises
Calf stretch against wall or pole
Runners stretch
Pigeon

Shoulder activation exercises

10!1
CTB Pull Up
Box Jump (30/24)
GHD Sit up (use tire or crappy medballs)
*if you are not rxing this wod, you will do regular situps)

Rx2:
Pull Up
Sit up

Rx3:
Ring Row
Box Jump 24/20
Sit Up