WOD 7.15.14 Tuesday

Warmup: 200 single-unders (work on ankling)

Activation / prep for pull-up

  • 1 min foam roll Lats
  • 25/side Chest rotations (arm on wall, straight out to side, fingers up; int & ext rotate)
  • 25 Retracted Shrugs (Shoulder blades pinched together)
  • 50/direction Arm Circles (small and quick)
  • 10 Ring dips

A. E(other)MOM 8

  • 8 pull-up
  • 12 Ring dip

B. 5 RFT

  • 4 DB Thrusters 40/30
  • 8 DB Walking Lunges Steps 40/30 (4/side)
  • 200m Run

C. Core WOD 3x

  • 10 hollow rocks
  • 10 cat/cow
  • 10 dead bug

 

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