WOD – 190.4 –

Durability 

1/2 Kneeling KB Windmill – 15 reps per side x 3 sets

#mobilitymonday with our guys from @resilientppt . The Half Kneeling Overhead Windmill is great to get the spine and trunk rotating while mobilizing the top leg hip and stabilizing the pelvis with the adductors. As you shift your weight back, don’t let your top knee shoot outward, instead maintain position to feel the inner thigh activate and outer hip stretch. Drive the hand or elbow (if you can get that low) through the floor to promote trunk rotation. Try this one for 20 reps/side before a workout and see how you feel. #Resilient #performance #training #physicaltherapy

A post shared by SOLACE (@solacenewyork) on Oct 23, 2017 at 5:45pm PDT

Skill/Strength 

Sled Team Event – 5 Teams of 4 Athletes race for 10 minutes

Relay race formate with each athlete completing one roundtrip at a time

Maintain a constant order throughout the entire 10 minutes

If you can go fast, then do it here, time to sprint

WOD

3 Sets – 2 minutes rest b/w sets – report total time

30 Jumping Slam Ball (20/15)

30 MB Sit-Ups (20/15)

30 KB Swings (53/35) Rx+ 70/53

Scores from Tuesday

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