On the whiteboard we have a sign up list for Saturday’s 4th of July Hero Wod (Wittman) and BBQ. If you are planning on bringing a side please note it on the sign up.
For today’s wod, be sure to give attention to our mobility work. It is not as sexy as 500 M row or a heavy deadlift but just as important for your training. We as a coaching staff have seen some great gains in the Box’s ability to move well and we think that it is directly correlated to the improved mobility we are seeing in our members. By increasing mobility in the key muscles we can get our better into better position and perform more efficiently.
1 min Pigeon pose on a box (stretch the glutes)
1 min Shoulder distraction with a band
Every 5 Minutes for 25 Minutes
400 M Run
10 Power Snatch
Score = slowest round
RX and RX+ 95/65
(if you finish in under 5 minutes, rest until the next five minutes. the goal is to have at least one minutes rest between rounds.)]]>