WOD Sat 7-14-12
July 13, 2012
WOD Tue 7-17-12 “The Bear”
July 16, 2012

WOD Mon 7-16-12

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Good instructional video on Rowing technique – put some of this into practice as you warm up today.

Warmup:
900M Row – alternate slow/fast 150Ms
10 PVC Pass throughs
10 Front Squats
30 sec each arm, shoulder stretches with band
10 pullups
10 ring dips
 
Strength: Front Squat
Spend 20 minutes working up to a 5 rep max front squat with proper technique.  I don’t want to hear about any rounded backs for PRs today, you are only as functional as you are healthy so even though you CAN do a little more, you should not if the form is not 100%
 

Cash Out:
9-7-5 reps of
Ground to Overhead 115/75#
Chest to Bar Pullups
Ring Dips
 
Cool down, stretch out, and post loads and times to comments
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