- WOD “Fight Gone Bad” 3 Rounds of 1:00 at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest
- Anterior Ankle Distraction-best done before the wod. Place band around rack at floor level. Wrap band around ankle. Step forward to create tension. Kneel down with opposite shin on the ground and banded ankle/heel as close to buttock as possible(calf touching thigh). Place a medicine ball on the knee of the banded ankle. Rock back and forth and out. Do Not allow the arch of the foot to collapse. 1-2 minutes each side.
- First rib smash- best done after wod. Place a lacrosse ball on high trap near neck. Lean into the rack or doorframe to smash the ball. Breathe and relax. Move ball around to find areas of tension. Twist ball or move arm to floss areas of tension. 1-2 minutes each side.
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