Saturday, 14 January, 2017
WARM UP – MOBILITY
Big dynamic joint warm-up and stretch out.
Green band shoulder/overhead mobility
Green band anterior hip opener (high lunge stretch)
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Tech: Kipping / C2B Pull-ups + Prep for WOD
WOD A
16.1 SPIN-OFF
AMRAP in 20 min:
8 overhead walking lunge steps (95/65)
8 burpees over the bar
8 overhead lunge steps
8 chest-to-bar pull-ups
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Lunge steps may be forward or back steps.
Scale barbell weigh as needed (or to front rack lunge similar to 16.1 scaling options)
ACCESSORY
Crossover Symmetry “Recovery”
Full body rollout + mobility work
