A big TOTF Happy Birthday to Club President and Lead Coach John Hendricks!
WOD:
-5 mins Row (No Faster Than 24/min)
-DeFranco “Simple Six”
-Thoracic Mobility Work
-5-10 minute goat work
The Simple Six Upper Body Warm Up; 1. Foam Rolling of the Thoracic Spine, 2. Foam Rolling of the teres minor, infraspinatus area, 3. Sleeper Stretch / Shoulder Capsule Stretch, 4. Band Pec Stretch, 5. Lat Stretch, 6. Band Dislocations.
For the Goat work find a technique weakness and work on it. Not to the point where you are exhausted, but go through the mechanics. Video courtesy of DeFrancosgym.com
Thoracic Mobility work. If you know what is tight on you, work it. If you need ideas (or your overhead mobility is lacking) try this…
Video courtesy of Mobility WOD. Kelly Starrett attacking Thoracic Outlet Syndrome. Give it a go!
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CrossFit Team Offutt Tactical Fitness 