Karl and Mike G lounging around post wod.

Open gym tomorrow 9:30 am at 609.    Be there or be square.

Dynamic

6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Med ball madness
30 med ball partner sit ups
30 med ball overhead throws
30 russian v twist.

Wod

“Isabel”

30 power snatch
135, 95

For time.

Mad Mobi

Thoracic ext on the wall
Lat stretch band
Press ups
Corner stretch

Dynamic

6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill
Plank holds 1 min x 3

Wod
Row 500
15 hand release burpees

Rest
Record splits

4 rounds

MAD MOBI

Press ups

Pigeon

Corner Stretch

Thoracic Extension