WOD Tue 10-9-12 “Fran”
October 8, 2012
WOD Thu 10-11-12 “Filthy Fifty”
October 10, 2012

WOD Wed 10-10-12

Last minute schedule change: no 9am Open WOD or 10am 101 class today – they have been moved to tomorrow due to a late breaking schedule conflict -We apologize for the late notice!

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This mobility video is a little longer but he gets to three main points about improving the front rack position – thoracic extension, wrist flexibility, and shoulder position.  Try each of the three mobility drills today before the WOD to see if you can improve your position before the front squats.


2 Rounds not for time:
500M Row
3 minutes working front squat mobility upper body
3 x spider man stretches each leg
30 sec squat bottom hold
Conditioning 1)
10 minutes – Every minute on the minute (EMOM)
5 reps front squat at 60-70% of your 1 RM
5 Toes to bar
Rest 5 minutes
Conditioning 2)
1.5 Mile run for time or 2K Row Time Trial
 Corner of Franklin & 25th, make a right on 26th, left on Meadow, turnaround is at the far corner of 32nd St.