110912

Monday

Warm Up:
1 minute single jump rope
THEN: 30/50/100 double unders (depending on skill level)

Shoulder Mobility Exercises


Strength: Overhead Squat
2x5, 1x5+
If last week was successful, add 5 or 10 lbs. Keep weight consistent throughout all sets.
If you did not do this last week, find a weight you can do a not extremely taxing set for 8 to 10 reps.

WOD: Nancy (25 min cutoff)
5 rounds
400m run
15 Overhead Squats 95/65lb

Int/Beg. 4 rounds, Scale weight if necessary.

Aaron Moburg-Jones 12:07, Rob Orlando 12:14, Jay Maroney 14:59