WOD Thu 9-13-12
September 12, 2012
WOD Sat 9-15-12
September 14, 2012

WOD Fri 9-14-12

Justin with great technique on the Back Squat

Warmup (Complete by 15 minutes past start hour):
Row 500M
Then 4 rounds not for time:
2 lengths shuttle run – high knees, high heels, straddle hops L/R
2 x through sandbag hybrid complex – demo video here
 
Strength/Skill: Odd Object Lifting (Experienced Athletes Only – Complete by 30 minutes past)
Stone Cleans – practice technique and see how heavy you can go SAFELY, don’t be afraid to ditch and watch your feet
If the smallest stone is too big – start with weight plates, dumbells, med balls, slam balls, and sand bags
The goal of this session is to work safely with heavy, awkward objects
 
WOD: 
AMRAP in 20 Minutes
15 Med ball cleans (or power clean/front squat)
15 pushups
Run 2 laps
 
Cool down – stretch posterior chain, pecs, roll out on the foam roller or SMR on the LAX ball (love those acronyms yes?) and post loads and rounds and reps to comments
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