WOD NOTES
For most today is a strength day….but for those of us that struggle with shoulder/t spine and hip mobility this is going to be a ton of effort and lots of sweat with light loading. Mobility = function.
Fitness
Dynamic prep x 2 sets
Prayer stretch x 45 sec
Perfect stretch x 45 sec
20 minutes
Work up to heavy 5 Front Squats w/pause
4 sets
DB Strict press x 8-12 reps
Biceps opener x 5/5/5/5
Hollow hold x 20-30 seconds
Performance
Dynamic prep x 2 sets
Prayer stretch x 45 sec
Perfect stretch x 45 sec
E2MO2M x 8
2 Front Squats @75-85%
15 minutes
Establish today’s heavy OHS
