Behind the Neck, Jack!

Group Warm-up:

The CFTally Warm-up
Complete individual warm-up prior to class.
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Wall Ball
  3. Push-ups
  4. Hip Extensions  
  5. Sit-ups  
  6. Bar Dips

Announcements:

Yoga on Saturday & Sunday!

Mobility:

Mobility Ball: Psoas Massage
Quad/Hip Opener: Wall Stretch

Skills & Technique: (Click below for links to more info)

Wod:

Behind the Neck, Jack!
 
10 Behind the neck Jerk 95/65lbs
15 GHD Sit-ups
20 Doubleunders
 
15 Minute AMRAP