18 Oct WOD- Sunday, Oct 19

WOD Prep with Yasmen: How to prep your body for the WOD

1. T-spine smash
2. Overhead Banded Distration
3. Barbell Calf Smash

Skill: Agility

Ladder routine for time-3 attempts post average time
-bunny hops down and back
-one foot hops down and back
-side in and outs down and back
-side plank walk down and back

*must hit each square
*+1 sec everytime ladder is touched…PRECISION!

WOD: “Stackin Up” (2014 Masters Games)

Row 1000m then,
5 rds
20 Pull-ups
7 Shoulder to Overhead

Lv1: 10 Pull-ups, 75/45
LV2: 15 pull-ups, 115/65
LV3: 20 pull-ups, 135/95

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