8-8-14 Friday *updated 8:22pm Mobility Wod Warm-up 14 min AMRAP: - TopicsExpress

8-8-14 Friday *updated 8:22pm Mobility Wod Warm-up 14 min AMRAP: 10 reps modified prayer stretch w/ box 10 reps tactical frog :30 sec hold at lowest GOOD squat position :30 sec ankle joint mobilization w/ band (pushing knees over toes) Metcon: For Time 21-15-9 of Front Squats (115/75#) Sit-ups Fun: Rowling for rest of class Over/Under Penalty-Burpees or Skill: Learning the Spanish Wrap technique for rope climbs Post times to board.

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