WOD Wed 8-7-13
August 6, 2013
WOD Fri 8-9-13
August 8, 2013

WOD Thu 8-8-13

Warmup:
Banded shoulder mobility complex
50 doubleunders
25 GHD situps
15 unweighted shoulder press
10 pullups
 
Strength: Shoulder Press
3 sets of 3 reps at 70%, 80% and 90% of your 1RM
 
Conditioning: 5K Row or Run
– Athlete choice
 
Cool Down:
1) Easy stretch calves, quads, hamstrings as you walk or row (opposite of the event you chose)
2) Hip/shoulder DROM 3-4 minutes
3) Foam roller – quads, middle back 3-4 minutes