Thursday Oct. 8, 2020

Warm Up
Mobility:  Wall Hinge Stretch 2:00    https://www.youtube.com/watch?v=oG7UqetNLXc 

12 Good Mornings
1 Lap
16 Dead Bugs https://www.youtube.com/watch?v=mUMVASv0x7U
1 Lap
12 Glute Bridges https://www.youtube.com/watch?v=9NkNgFc_-Ys
1 Lap
16 Goblet Squats

Strength/Skill
Deadlift:
7 x 2 

WOD 
AMRAP 16
400 meter run
15 Pull-Ups
10 Deadlifts

F:  Ring Rows; KB SDHP
P1: C2B Pull-Ups; 225/155
P2: 185/125
C:  8 Ring MU for Pull-Ups; 275/195 

Post-WOD Cooldown/Mobility (optional)
Deltoid Smash 1:00/Side
Hamstring Stretch or Foam Roll 1:00/Side

Core/Stability:
Shoulder Taps on wall  https://www.youtube.com/watch?v=r8WwpGQlq7U
Modify by doing them on a box  https://www.youtube.com/watch?v=y1sxGjiUHqc

*Shoot for 2x10 of the should taps, or spend time getting comfortable with getting upside down.