Monday September 23, 2013

Monday September 23, 2013

First things first.  If you have unassissted pullups and want to make the Record wall, I advise you to do this.  Warmup, then immediately complete the Named WOD, then finish with your Skill/Strength work.  To make the wall for these WODs you have to get your body into that higher gear, do your best to be perfect form wise to maximize efficience, and push through resting.  That's just how I see is the best way to make the wall.

Tonite at 7pm is Basics class.  Remember that this is nothing more than movement instruction.  There is no WOD in the Basics session, just movement instruction.

Skill/Strength

Overhead Squats 5-5-5-5

recovery: 1' Elbow Plank

WOD "Jackie"

1000m Row

50 Thrusters

30 Pullups

for time

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