Thursday, November 15, 2012
OPEN UP
Warm Up: 400 m run, 2 x 10 pass thrus, 10 pvc ohs
Skill Focus: Overhead Squat: 1 x 5, 1 x 3, (1 x 2 if needed
WOD
OHS 3. 3. 3. 3
Seated or floor scapular wall slides x 6-8 (slow and controlled)
Rest 2 min btwn sets
Partners alt rds of:
6 manmakers 30-35#/20-25#
200m run
AMRAP in 12 min
Post 3 rm and #rds as a team
And a very Happy but very Belated birthday to Andrew! Finisher of 1 muscle up, 9 - 30" box jumps, 8 renegade rows, 5 rope climbs
Rumor has it there's some great video surrounding this with Coach Kim belting out Happy Birthday--stay tuned, trying to get my hands on it. . .
OPEN UP
Warm Up: 400 m run, 2 x 10 pass thrus, 10 pvc ohs
Skill Focus: Overhead Squat: 1 x 5, 1 x 3, (1 x 2 if needed
WOD
OHS 3. 3. 3. 3
Seated or floor scapular wall slides x 6-8 (slow and controlled)
Rest 2 min btwn sets
Partners alt rds of:
6 manmakers 30-35#/20-25#
200m run
AMRAP in 12 min
Post 3 rm and #rds as a team
And a very Happy but very Belated birthday to Andrew! Finisher of 1 muscle up, 9 - 30" box jumps, 8 renegade rows, 5 rope climbs
Image
Rumor has it there's some great video surrounding this with Coach Kim belting out Happy Birthday--stay tuned, trying to get my hands on it. . .
Image
