Archive for June 14, 2012

Friday 20120615 Open Workout

Posted: June 14, 2012 by totactfit01 in Uncategorized

Mobility:

Lay face up on top of a med ball (positioned between shoulder blades).  Have arms fully extended overhead, and grab hold of a bar.  Hold stretch 30 sec.  Do this twice.

WOD:

10!

Overhead Squat (95/55)

Burpee Pullups

So 10 OHS, 10 Burpee Pull Ups, 9 OHS, 9 burpees, ect…

 

Post time to comments/www.logwod.com

Extra Credit:

Find 1RM Back Squat

 

Cash Out:

Lacrosse ball on delt: Start at the 2:40 mark.  Do this for 2 minutes per side.  Really lean into the ball to press into the shoulder.  After all thos Overhead Squats, you’ll be glad you did this.

 

DON’T FORGET WE WILL HAVE SPECIAL GOING AWAY EVENT THIS SATURDAY FOR COACH MARCO.  SHOW TIME IS 1500.  BE THERE!!!