Skill & WOD For Monday Jan. 30, 2017

Mobility:
Foam rollers
Lower Back – 5 minutes
Hamstrings – 5 minutes
Glutes – 5 minutes
IT Band – 5 minutes
WOD:
Fitness:
FT: 40 Wall Balls @ 14/20 and 20 Pull-ups (6 min CAP) THEN @ 7 min mark, begin 4 RFT of 28 Air Squats and 15 Power Cleans @ 55/75
RX:
FT: 80 Wall Balls @ 14/20 and 40 Pull-ups (6 min CAP) THEN @ 7 min mark, begin 4 RFT of 28 Pistols and 15 Power Cleans @ 65/95
Competitor:
FT: 104 Wall Balls @ 14/20 and 52 Pull-ups (6 min CAP) THEN @ 7 min mark, begin 4 RFT of 28 Pistols and 15 Power Cleans @ 80/115

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