150122

Maintenance is just as important as all the lifting that is done every day.  Mobilizing and stretching help us move better and get our muscles firing the way they are supposed to.  Just because mobility isn't programmed every single day, doesn't each of you can't do it on your own.   Addressing those little tight areas early will usually prevent bigger and more nagging injuries later.  

(working that ankle mobility...)

WOD 150122

Mobility
Leg smashing and shoulder stuff

Skill
Kipping and the Bar Muscle-up

Conditioning 

6:00 AMRAP of:

3 Bar Muscle-Ups
12 Shoulder to Overhead 95/65#
20 Lateral Hops Over the Bar

Rest 1 min

3:00 AMRAP of:
5 Bar Muscle-Ups
15 Shoulder to Overhead 95/65#
30 Lateral Hops