WOD 6/12/13 Mobility: Calves/Hamstrings

WOD 6/12/13 Mobility: Calves/Hamstrings

Part A (1): Rope Climbs Work technique If you have them, 6 ascents Part A (2): Deficit Hand Stand Push Ups 2 45 lb plates - men 2 25 lb plates - women -OR- work your current progression, 3 sets of 8 reps, rest as needed

Part B: For Time: Buy in: 500m row 4 Rounds of 20 KBS (2/1.5) 20 WB's 400 M Run

Extra Credit: 100 DUs

Flexibility:Shoulders and Lats