2-22-17


WOD

” Tune Up” 
Alternating OTM x 16 (4 Rounds):
Minute 1 – 7 Deadlifts (225/155) + 7 Box Jumps (24/20)

Minute 2 – 15 Kipping HSPU

Minute 3 – 7 CTB Pull-Ups + 7 Toes to Bar

Minute 4 – 15/12 Calorie Row
*On all four movements in the first round, we are looking to complete the work at hand within the first 40 seconds. If we reach the 40 second mark and are still working, cap our efforts there and aim to maintain that number in each following round.

CASH OUT Mobility/stretching

Lower body 

Couch stretch 2:00 ea

Pigeon 2:00 ea

Foam roll quads/adductors 2:00 ea

Lax hamstring 2:00 ea

Upper body

Foam roll back 2:00

Banded shoulder distraction2:00 ea

Lax traps 2:00

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