WoD for August 27th, 2018

Coach’s Notes
For those of you coming off this weekend’s 24 in 24, feel free to come in and work on mobility, coach-directed, as needed.

Group: 3 in 3
In place lunge
Rowing Sit-ups (lying flat, come to a vertical back position with knees to chest)
HR push-ups

Technique: Work on the hollow position on the rings. Start with hollows on the ground and then transfer the skill to the rings, holding the top position for a total of 30 seconds.

WoD: 8’ Upward Ladder for Total Reps

Box Step ups (24/20)
x10 Flutter Kicks (L+R=2)
Ring Dips a/b) banded or on the box

Coach’s Notes: 1st round, do 10 flutter kicks, second, do 20 total, etc…

MOB: Lax Glutes, Roll Quads, Lax Pecs/Shoulders

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