WOD

New member Monica throwing weight overhead at the 6 am class.

Workout of the Day:

MWOD:

Hip Capsule External Rotation, Band Distracted (2 Min, Pg 317)

Overhead Rib Mobilization (2 Min, Pg 242)

WOD:

Complete as Many Reps As Possible in 10 Minutes of:

12-9-6-9-12 Reps of:

Kettle Bell Swings

Box Jumps

What ever remaining time you have, perform as Many toes to bar as possible.  Score by total reps

SKILL:

20 Superman Sit Up Muscle Up Drills