Happy Halloween!

For Time: 400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20) 400 Meter Run, 21 Kettlebell Swings (55/35), 12 Pull-Ups 400 Meter Run, 21 Kettlebell Swings (55/35), 12 Pull-Ups 400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)   Mobility WOD:

1. Foam roll high hip- lie on your side with foam roller on the high hip/glute.  Scissor kick legs, placing botttom leg in back on top leg in front. Keep bottom, back leg straight and behind you at all times.  Slowly roll forward from the glute to the front of the hip/high hip flexors. Roll back and forth moving slowly down the leg to the upper quadriceps.  2 minutes each leg.
2. Voodoo band high hip- wrap a voodoo band starting as high as possible in the hip. Wrap with 50% overlap and 50% stretch of the band.  Then squat into the baby maker. Rock back and forth, touch one than the other knee to the ground and push knees out. Do not allow arch of foot to collapse. Spend 2 minutes each side or until leg tingles. Do the stretch without a voodoo band if you have a history of clots or a pinched nerve in your leg.