Wednesday – 021517

New member Andrew working on opening up his flexors with our favorite stretch. Bias internal rotation! That’s the part of the hip flexors you really need to hit.

Injury Prevention/Mobility
EMOM for 16 minutes:
In the 1st minute, perform laying thoracic rotations with a 2 second hold. A.k.a. The “Bretzel”
In the 2nd minute, perform perform posterior capsule rotator cuff stretch.
In the 3rd minute, perform 30 seconds of a 45/25 lb plate bench press in GHD.
In the 4th minute, perform 15 Russian KB swings with a heavy KB!

Workout of the Day
Teams of 2, perform AMRAP in 20 minutes:
20 thrusters (135/93)
20 muscle-ups

As a team if you both aren’t very good at muscle-ups, you should cut the reps down a bit.  If you can’t do muscle-ups, you will do 30 chest-to-bar pull-ups instead.   Scale down the pull-ups from there.  For today, the jumping pull-ups must be chest-to-bar.

Post your scores to the Whiteboard.