Skill review mobility : Wod after
Ankle
-Band distraction (foot on plate band on rig)
-Foam roll / smashing
-Static bench stretch
Hip
-Banded distraction (3 way on rig)
-Foam roll : glute adductor focus
-Air plane
Back
-T spine twist (pvc pipe)
-Foam roll with extension (t-spine)
Shoulder
-Banded distraction (3 way stretch on rig)
-Foam roll lats
-Pvc pipe over had stretch ( lay on bench and let pvc pull arms to over head position (5#)
Wod: Grace (5 min cap)
30 pc and pj 135/95-95/65-75/55
