Tuesday - January 15, 2012

Be sure to get here ON TIME tomorrow.  We will be starting the WOD at the beginning of skill/strength time to ensure everyone finishes.  Those who finish early (and if you still have energy) are welcome to stay and workout goals if you are not in the way of people still working out. I do want everyone to incorporate this 2' shoulder mobility drill into your warmups  (ESPECIALLY YOU TIGHT ONES!!) Yes, that means every time you're in here. Also do the SMFR (Soft MyoFascial Release) with the lacrosse ball that you'll watch in the 2nd video.  Had many people asking for shoulder stretches,  I really want to see these being done in your warm ups.  Lets loosen up people!

WOD "Filthy 50"
50 Box Jumps
50 Jumping Pullups
50 Swings
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
for time...

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