Skill & WOD For Wednesday Feb. 1, 2017

Mobility Skill:
Band Stretching
16 minutes
Hamstring
Quadricep
Calf
Quad/Shin/Ankle
Hip Flexor Glutes

**Work through each movement in the picture. For Hip Flexor having the post up next to the rig to help with balance”
WOD:
Fitness:
200m Run
Then
FT: 5-10-15-10-5 of Thrusters @ 45/65 and KB Swing @ 24/35
Then 200m Run
RX:
400m Run
Then
FT: 5-10-15-10-5 of Thrusters @ 55/75 and KB Swing @ 35/53
Then
400m Run
Competitor:
600m Run
FT: 5-10-15-10-5 of Thrusters @ 65/95 and KB Swing @ 53/70
600m Run

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