WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
TEST WOD: Wv2|Wk1
Part VII – CAP15
- SandBag Mile #40/20
MOBILITY:
Extremities Mobility Complex
8:00
- forearm extensors
- wrist ROM
12:00
- tibialis/peroneal
- plantar
- achilles
TEST WOD: Wv2|Wk1
Part VIII – CAP10
Steph’s Golden B-Day WoD
10 rounds
- 10 BallSlam #20/14
- 10m MedBall Lunge #20/14