Thursday 20140320 Open Class

Posted: March 19, 2014 by ladygrape01 in Uncategorized
A big TOTF Happy Birthday to Club President and Lead Coach John Hendricks!


-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

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!


Homework (done on your own outside of class):

Mash anything that is sore!

Wait for 14.4 to drop!


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