Come learn what this years challenge is all about. Wednesday Jan 3 @ 5pm or Saturday Jan 6 @ 8:30am

27-21-15-9 Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20) Push Presses (75/55) Calorie Row

PUREFIT

15-12-9-6

Wallball

SDHP

Plate press (5/10lb)

Box Step Ups

Calorie Row

(15 min cap)

Mobility WOD:

1)Banded Anterior Hip Distraction/Hip Flexor stretch - Wrap a band around a post at knee height.  Place a leg through the band and pull band high up on the hip.  Facing the post, step backwards and kneel into a lunge position. The kneeling knee is the banded hip. With torso upright and knee/hips at 90 degrees, squeeze glutes for 4-5 seconds, breathe out and relax for 8-10 seconds, allowing hip to be pulled forward.  Repeat 5 times. Switch sides

2)First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Spend 2 minutes each side