Monday – 071116

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Betsy putting everything she’s got into ROMWOD.
Strength/Midline
Shoulder Press
In 15 minutes, find your 1 rep max.

After the 15 minutes is up, you are going to put 60% of your 1 RM on the bar and do two sets of max duration overhead hold.  Focus on squeezing the shoulder blades and stabilizing the midline through glute and abdominal activation, AVOID EXCESSIVE LUMBAR EXTENSION!  A.K.A. leaning back and feeling a “pinch” in your lower back.  Make it burn, rest as needed between sets.  This will not be recorded but your 1RM will.

Workout of the Day
3 rounds for time:
20 Back squats (165/113)
20 Toes-to-bar
400 meter run

Post your scores to the Whiteboard.