Buy In (can be done as part of warm-up):
Mobility
Wall Slides – 10 slides
Lateral Squat – hold 10-15s x3 per side (can be assisted)
Knee-to-wall – find the range and hold for 10 seconds – release and repeat hold x3 per foot
Scapula Push-Ups x 10
WOD:
Karen:
AFAP: 150 Wall Balls
Ca$h Out:
Stretch!
Hold each of the following stretches for approximately 30 seconds; take the stretch to a point of slight discomfort (slight, as in VERY LITTLE!):
Hip Flexors
Hamstrings
Glutes
Pecs
Quite the workout! 12:51 with 14 pounds. Loved having others there to push me. Thanks guys
Karen, you bitch. 20# med ball: 11:47. Wish I didn’t squat first…oy veh! Great job by all – see you tomorrow!!
Hell no!