12222017

Wod

Part 1

Mobility spend 2-4 minutes in each position

SI Stretch

Down Dog

Low Lunge w/rotation 

T-spine smash

Wall Overhead Distraction 
Part 2

With a partner perform 10-50 of each 

Rope Slams

Rope Jacks

Rope Toss

Rope Sidewinders

Rope Smiles
-each are responsible for all reps, but one works while the other rests

-perform 25 partner Sit-ups between sets
We will be adding a 7am session for the Christmas eve’s eve workout