Strength/Skill

EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 - 7 Deadlift* MIN 2 - 15 Double Unders *Start moderate and build to workout weight Workout 4 ROUNDS FOR TIME 70 Double Unders (or 50 Reps of 4" Plate Hops) 7 TNG Deadlift (AHAP) 2 Rope Climbs (sub 4 strict pull ups/rope climb = 8 total.  if using bands make it challenging) -16:00 Time Cap- PureFit 5 Rounds 30 Single Jumps 8 Deadlifts 8 Pullups MWOD PreWOD:Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so that you can hold on.  Position ball of foot onto plate, heel on ground. Then internally rotate foot (from the heel, not the ankle)  Step other foot in front, onto plate. Activate the glute and quad of the leg that you are stretching the calf.  If you lose activation of glute, regain and continue for 90 seconds per leg. PostWOD: Calf Smash on Barbell: 1-2 minutes per leg, keeping foot neutral, then floss by externally/internally rotating foot.     Low Back Smash:  Using a single lacrosse ball, elevate your legs 90 degrees on a box.  Place ball on lower back above pelvis. Keep neutral spine, DO NOT over extend pelvis, keep core tight.  Slowly shift hips to right and left, which will allow you to smash the tissues against the grain. 2-4 minutes