Wednesday 10-12-2011 (BC 65)

Excellent work on your Sumodeadlift Hi Pull and Overhead Squat form everyone.  Even the newbies effectively utilized their hips (properly) on the SDHPs.  Now with that being said the SDHP is the exact same form as when you are rowing.  Keep that in mind when you are all breaking in the rowers thanks to Tim Hipp from TOTAL WELLNESS SOLUTIONS.

[caption id="attachment_1161" align="aligncenter" width="300" caption="Parker and Isaac doing some box jumps."][/caption]

Skill/Strength
10e Uni Leg fwd-rev lunges
20e Side Plank w/ top arm rotation
30e uni leg bridges
2x (quick)
WOD Partner WOD
1K row
30e Dumbbell Snatches (40/20)
100 Double Unders
100 ABMat Situps
3 rounds for time
(For this workout you and your partner do not have to complete the same amount of work.  You switch back and forth from 1 person resting while the other person does the work until you have completed the total number of reps.  Once that has been accomplished you 2 move onto the next exercise.  Again only 1 person can be working at a time.)
 

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