Tuesday – 080613

Melissa S. working with a heavy thruster weight.  When Melissa first came to us, she had some strength and mobility issues that hampered her ability to do an air squat.  Her strength has improved tremendously over the past few months and can now do weighted squats without issue.

Melissa S. working with a heavy thruster weight. When Melissa first came to us, she had some strength and mobility issues that hampered her ability to do an air squat. Her strength has improved tremendously over the past few months and she can now do weighted squats without issue.

Strength
Front Squat
Find your 3 rep max.
These will be 1 and 1/4 front squats.

Workout of the Day
AMRAP in 15 minutes:
15 Weighted sit-ups (20/14)
12 Wall-balls
9 Weighted ring dips

If you are Rx’ng you must carry your ball with you the entire WOD. The ball will be your weight on the sit-ups and ring dips. You may rest with the ball anyway you see fit as long as you don’t set it down on something other than yourself. Also, no leaning on it against the wall during wall-balls. If you drop the ball, you must run to the end of the driveway and back.

If you are scaling the workout, every round must conclude with a run to the end of the driveway and back. The sit-ups must be done holding the ball over your head.

POST LOAD AND SCORE TO COMMENTS or WHITEBOARD

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