“Goat Day” On the Minute x 20 Odd – Movement 1 Even – Movement 2 OR AMRAP 20: 400m Run 15 Push-Ups 15 Med Ball Squat Cleans 15 KB/DB Push Presses PureFit: AMRAP 12: 10 Calorie Row 10 Push-Ups 10 Med Ball Squat Cleans 10 KB/DB Push-Press   Mobility WOD 1) PreWOD - thoracic spine smash.  Using a foam roller or double lacrosse ball, slowly roll along the thoracic spine. Spend time at each level rotating side to side, bringing arms overhead and bridging hips off the floor.  For extra tension, place a smash or medicine ball on your chest.  You can also cross and wrap your arms across the chest to open up the tissue further while smashing. 2)PostWOD - Barbell Forearm Smash: Lie on your side with the barbell sleeve just below the elbow.  Turn your thumb towards the ground. Floss the tissue by rolling the bar up and down the upper forearm an inch or two while you make a fist, open hand and make circles with your hand. Repeat above with thumb towards the ceiling. Spend 2 minutes on each side. If time allows, stretch the forearm by kneeling, place hands flat on floor towards your knees, then sit back.  45-60 seconds each side.  This mobility work will help your grip.

Starting this Saturday, March 17, we will be implementing this new schedule. 8-9am will be our traditional team WOD. 9-10am will be an Open Gym format. Work on weakness, make up a class from the week or do the team WOD on the board.