Friday - September 12, 2014

Hey guys! Just wanted to thank everyone for being mindful of lifting in the 3rd bay for the heavy peeps and the 2nd bay as well.  I think this has helped out a lot.  Please continue to do this so we can stay at peace with the peeps upstairs.  Thanks again! 

Skill/Strength

Work on OH Squat Form 

5-5-3-3-1 for those of you who are up to parr on form/technique (in the 3rd bay if you think you might have to dump the weight)-(2nd bay for everyone else)

WOD

40 Back Extensions

30 Weighted AbMat Situps facing wall (touching ball to the wall with arms outreached)

15 Shoulder to Overhead (135/95) Control the weight to the ground when resting or when finished.

400m Run

x3 rounds for time

 

 


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