WOD 01/04/17

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Skill work: Turkish get ups, technique and practice

WOD: Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45/25 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45/25 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

Post WOD mobility: Lacrosse ball smash to scapula, 5-6 minutes; then, chicken wing stretch with dowel, 1 minute each; box dowel prayer stretch with bands, 2 minutes
1:00 pm Mobility Class: General stretching

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