December 22nd 2016

A. Ankle Work (spend 15-20min on this) 
B1. Ring FLR w/ ext rotation bias; 35 sec x3; rest 1m 
B2. False Grip Passive Hang w/ breathing; 35 sec x3; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 24 sec x3, rest 1m 
C2. False Grip ring to chest hold; 24 sec x3, rest 1m
+
4min AMRAP: 
Buy In: 500m Row 
Then, 
7 Burpees 
28 Double Unders 
rest 4min 
4min Assault Bike for Max Cals 
rest 4min 
4min AMRAP: 
Buy In: 500m Row 
Then,
7 Burpees 
28 Double Unders 
rest 4min 
4min Assault Bike for Max Cals 
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch?v=GXf4FLBUnBI
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch?v=xku6HVmcuW0
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch?v=mhtdftg2BX

Completed A-C

Amrap 1 - 1:38ish row. 3rds + 4 burped
Amrap 2 - no assault back so ran, hard
Amrap 3 - 1:40ish row. 3rds....I went faster on this but had to transition more than 1st amrap
Amrap 4 - ran farther than 1st amrap