Monday 4-15-13

 In WODs

Warm Up

EMOTM for 1o minutes

1-5 Strict Pull Ups

then…

Shoulder Mobility

Skills

2 for 1 Wall Balls

WOD

10-9-8-7-6-5-4-3-2-1
Kettle Bell Swings (70/53)
Wall Ball 2 for 1′s

After Party

Goat Work

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CF Teens

Strength:
Back Squat: 10×60%, 8×65%, 6×70%, 6×75%, 6×80%
Front Squat: 5×60%, 5×65%, 5×70%, 5×75%

Met Con:

Same as CF Class

———————————————–

Travel WOD

4 Rounds:

50 Squats

20 Push Ups

30 Sit Ups

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Mobility WOD

10 minutes of your favorite shoulder mobility work

+

Take the time to watch the videos about pull up grip positioning: http://www.mobilitywod.com/2012/08/your-thumbs-the-hook-grip-and-better-pull-up-shoulder-stability.html

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