01/24/2017
Metcon (Time)
Spend the first 15-20 minutes working on needed mobility.
Coaches advice:
Banded ankle mobility (2 min each side)
Banded OH distraction (2 min each side)
Banded Oly wall squat (2 min)
T-spine smash (2 min)
Pigeon (2 min each side)
Spider man lunge (2 min each side)
-then-
27-21-15-9-3
Wall Balls, 20/14#
TTR
Scale:14/10#
V-Ups or modified V-ups
Sit ups