Ricola

Warm-up:

  1. Run 200m 
  2. 7 Bear Complex w/bar
  3. Run 200m Backwards 
  4. 7 Bear Complex w/bar (add weight)
  5. Power Skip 200m
  6. 7 Bear Complex w/bar (add weight)

(1 Bear Complex= power clean+front squat+push press or thruster+back squat+push press or thruster)

Mobility:

Foam Rolling: Find the Pain + Shoulder ROM

Announcements:

See the Doc tomorrow at Tally at 3:30pm. Sign-up on Wodify!

Lift of the Day:

Shoulder Press 3x7@75% of 1RM
New Athlete Shoulder Press 3x5
Back Squat 3x7@75% of 1RM
New Athlete Back Squat 3x5

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

Wod:

Ricola

3 Rounds of:

20 Hollow Body Rocks
3 Skin the Cats
20 Hip Extensions  

Not for time.