Friday Nov 7, 2019 

 

  • Warmup
    • Partner Rowling 
  • Mobility
    • Standing calf stretch
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round 
      • :15 Seconds Movement 1 
      • :15 Second Transition 
      • :15 Seconds Movement 2
  • WOD “Goat Day”
    • On the Minute x 20:
      • Odd Minutes: 7 Russian Kettlebell Swing + 2 box jump  
      • Even Minutes: 45sec assault bike @ L2  
  • Mobility
    • Banded hip in extension
    • Banded straight arm in external rotation
    • Hip in external rotation

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