15 Minutes Mobility/Soft Tissue Work


WOD Games Event 11 - variation

5 Rounds

Run 400m

7 Burpee Medball Over Wall @ 100/50 (L3 ladies go 80)

**For classes with greater than 5 male or female athletes working as prescribed, please partner up and start one athlete on the run and the other athlete on the medball.  2-24" boxes may be stacked to create a "wall."


Homework - Before Class

Accumulate 3 Minutes of hanging from a Pullup bar

Homework - Anytime

Choose the heaviest med ball you can hold at your stomach.  Give it a bear hug

Accumulate 3 Minutes in the hold.


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