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10.15.16 Saturday


10.15.16 Saturday



Mob: 90/90Hip Lift x5 breaths + Rock Back Breathing x5 breaths


2 rounds:

PVC Hip Hinge x5ea

Partner Push KB Swing x8 (light)

Calf Stretch x30sec ea


Skill: Box Jump Skill (4×3 increasing then Test WITH SPOT!)


Strength: DB 1 Arm Rows x15ea/Goblet Stepups x6ea 


WOD: 3RFT (ea) (Partner WOD Trailing with Partner, 18min CAP)

Row 500m

15 MB Situps (20/14)

25 KB Swings (55/35)

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