Post 16.4 brotherly love.
WOD
Mobility
Test 20 sec hold in Squat with Vertical Torso
-90 sec e/l Hamstring smash with ball
(sit on bench with LX ball under hamstring)
-90 sec e/s Ankle Mobility
(foot on bench, stretch ankle with weight on knee)
-90 sec e/s Calf Smash
-2 min double LX ball T-Spine Stretch/Smash
Re-Test 20 sec hold in Squat with Vertical Torso
Strength
Hang Power Clean: 5 sets of 3 to 65-75%
Conditioning
4 Rounds For Time:
400M Run
20 Abmat Situps
100M Farmers Carry w/ 1 Dumbbell (60/45)
20 Abmat Situps
We don’t have the runs marked yet so we are going to guess a little. Each run starts out the West Door and goes out between the buildings, and turns right toward Wylie Elite. The 400M goes to the corner of Steel and Security and returns back the same way. The 100 goes to the East entrance of our parking lot and back in the same way you went out.