A. MWOD & Warm-Up:
1 min pigeon pose ea side
1 min couch stretch ea side
Banded OH Stretch
+
ABSoultely awesome warm up:
5 Rounds
30 sec ring plank hold
10 Russian Twists wth plate
 
B. Skill:
15min Yoke Walk Practice
 
C. WOD:
Alt Tabata (16 rounds total)
Box Jumps (24/20)
Chin over the bar hold (use band if needed)
 
D. Post-WOD Recovery:
Foam Roll Lats and Quads