MOBILITY: Ungluing your sticks, posterior tib smash, ankle roll and hip flexor smash- 2 minutes each side!!!!
SKILL/STRENGTH:
Strict Press (start with bar) 3-3-3-3-3
Broad jump 2-1-2-1-2
WOD: "CrossFit Poker"
17 minute AMRAP
Joker- Burpee Pull Ups
Hearts- Strict Press (65/45)
Clubs- Medicine ball situps
Diamonds- Mountain climbers (single leg count)
Spades- Jumping lunges
Here is a link to Mobility WOD episode 85, ungluing your sticks- ouch, get ready for tomorrow!
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