05.22.2014

Today’s workout format will be a little different than normal with the “WOD” being first on the list followed by the Impact/Focus training. Don’t freak out, this is done for a reason.

Warm-up Drills
I. Row 3:00
II. 6:00 Dynamic Mobility
5 x Pull-ups (Deadhang)
25ft x Duck Walks (PVC Overhead)
25ft x Bear Crawl
25ft x Inchworms
10 x Leg Swings (Forward/Lateral)
Scorpion/Cobra Stretch
III. Mobility

“Nancy”
5 rounds for time
Run 400m
15 Overhead Squats (95/65lbs)

Notes: Those looking for an addition “sting” can take on the “Nasty” version of this benchmark WOD that is on the whiteboard…get some freaks.

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Impact/Focus/Skill Development: Good Mornings
Warm-up as needed before completing the following rep scheme. Athletes will only increase their weight if form is held throughout the entire range of motion.

Good Mornings x 8-8-8-8

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