Wednesday – 092414


Fasha knocking out back squats for the team WOD on Saturday.

We are going to shift our focus on Wednesdays.  We will be doing chest-to-bar pull-ups in normal WOD’s or EMOMs to improve on them.  We are now going to be turning the first part of Wednesdays into “Prehab.”  Just a fancy word for injury prevention.  You will learn new stabilization and mobilization techniques and stretching will be a mandatory part.  The WOD will still be endurance focused or weakness focused.  You decide.

3 rounds NOT for time:
1 minute of partner plank
15 Hip extensions with weight (remember, doesn’t have to be unbroken)
10 KB bent over rows
1 minute band distracted hip flexor stretch on each leg

Workout of the Day
5k Meter Row

Post your scores to the Whiteboard.

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