Mobility:

Defranco “Simple 6“

1. Foam Rolling of the Thoracic Spine

2. Foam Rolling of the teres minor, infraspinatus area

3. Sleeper Stretch /Shoulder Capsule Stretch

4. Band Pec Stretch

5. Lat Stretch

6. Band Dislocations

Video courtesy of DeFranco’s Gym.

WOD:

100 Double Unders

4 rounds of Cindy

75 Double unders

3 rounds of Cindy

50 Double unders

2 rounds of Cindy

25 Double unders

1 rounds of Cindy

Note: 1 Round of “Cindy” = 5 Pull ups, 10 Push ups, and 15 Air Squats.

Scaling options:

DU – 2:1 SU ratio

Pull Ups – Ring Rows

Push Ups – on bench or box

Air Squats – to range of motion.

If movements are good, but reps too high, scale to 3/7/10 of the movements(3 pull-ups, 7 push-ups,10 AS)

X-tra:

Heel cord mash x 3 min per

Extra mobility