WOD NOTES:
Quality movement is key always.
But, today we focus with greater intention.
Moving with intention requires will power and mental fortitude.
R.O.M PR’s transfer over to so many good things.
All levels
15 minutes of mobility
Cross legged pancake x 60-90 seconds
Reverse shoulder flexion x 30-45 seconds
Planche lean x 20-30 seconds
Fitness
5 sets NFT
10 Ring rows
10 Hollow rocks
5 Inch worm push ups
Performance
5 sets NFT
10 Ring rows (feet up)
10 Hollow rocks
5 Strict HSPU
Sport
5 sets NFT
5 Weighted pull ups*
10 Hollow rocks
5 Strict deficit HSPU**
*increase load **increase deficit
