JUMP ROPES ARE IN!!!!!!

TEAM WOD
In Teams of 2:
4 Rounds For time:
30 Wall Balls, 20lb Ball
30 Burpees
30 Wall Ball Toss Situps
400meter Run

***One athlete will work at a time. Reps are shown as team totals. One athlete must be holding the wall ball at all times. The wall ball may not touch the ground except during the wall ball toss reps where the wall ball will touch the ground behind the athletes head on each rep.

MOBILITY DAY 3:
“Welcome back! Today we are going to explore your posterior, distal lower extension mechanism.
Yes, your calves. But before you watch the video, we need to cover a few concepts.
1) If you have pain in a joint like say, your knee. A good place to start mobilizing is right above and below the knee. Say what? Yes, your calf actually crosses your ankle AND your knee. And as such it can cause knee dysfunction. Knee Pain? Start with your calves for example.
Tight calves:
1) Can cause knee pain
2) Limit your movement options in the bottom of movements like the split jerkand the squat.
3) Aren’t sexy
4) Can be one of the causes of a heel cord rupture.
5) Really make running POSE, feel not cool. And running should feel cool.
Test: Butt to ankle squat
Mobilize it-don’t criticize it: 4 min each foot. Time it. Don’t eyeball. We are making performance cakes here.
Re-Test: Is your knee pain better? Try your squat again.” K-STARR