SKILLS, MOB & RECOVERY Pre-WOD Skills: Tricep rollout, wrist - TopicsExpress

SKILLS, MOB & RECOVERY Pre-WOD Skills: Tricep rollout, wrist mobility Post WOD M&R: Banded hamstring stretch, PSOAS stretch WARMUP: Static and Dynamic movements Strength: Option 1: Push press and pause front squats: PP: 3@70%, 3@80%, 3@90%. FS: 3x3@65% (hold a 3 second pause at the bottom of the squat). Option 2: Power clean+front squat+split jerk. 8x1@70% WOD - 10 rounds of: 1 minute of rowing Rest 15 seconds 30 seconds of ring dips Rest 15 seconds

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