Tuesday, November 13, 2012

Good Job to everyone on Diane today. 

Skill:  Turkish Get Ups - 10 minutes to work on improving form.  This will also help you loosen up the shoulders for the WOD.

WOD: For time

2k Row (The opportunity is there to get on the leaderboard, but read the rest of this before you decide if you want to max out on the row.  We don't want you to just come and row and stop.)

50 Overhead Squats (95/65)

50 Box Jumps (24/20)

REC: 50 Bent Over Dumbbell Flys (This is not for strength, it's for recovery and injury prevention.  Does not need to be heavy)