Big Ups Baby!

This guy is becoming a freak!

 

 

 

 

 

 

 

 

 

MAD MOBILITY

Calf stretch

press up

roll quads with stick or bar slowly

angels

group warm up

 

skill

hollow rock rolls  100 focus on strict form!!

http://gymnasticswod.com/content/hollow-rock

 

 

WoD

5 rounds for time

10 box jumps (24, 20)

10 back squat (as heavy as possible for 5 rounds of this wod.)

10 box jumps (24, 20)

10 hand elevated push ups.  (hands on parallets, plates, smaller boxes etc.  should be height of parallets)

 

BOOM!

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