wod

5.17.14 WOD

By 05/16/2014 No Comments

Memorial Day Murph is coming 5/25 and 5/26.  Sign up here. Get a T-shirt.  Have fun.  Celebrate Heroes. Enjoy your friends at the gym.

“My Pet Rock”
Partner WOD- one person works at a time, while the other holds the “pet rock”- a kettlebell that can NEVER touch the ground or you start the WOD over! (and yes, the rock goes on the run with you…get creative!)
Row 500 meters
50 Overhead Squats (115/75)
Run 200 meters
50 Box Jumps (24/20)
Row 500 meters
50 Pull Ups
Run 200 meters
50 Dead Lifts (135/95)
Row 500 meters
50 Burpees
Run 400 meters

100 Weighted Sit Ups for time (10/5 # Plate)
*Use AbMat!

Overhead squats & Shoulder Mobility.  Two of my favorite things.  Really!  Your shoulder moves better when it knows where to sit.  Follow this fun drill to put your shoulder back in its socket.  This is a MUST DO mobility WOD.  It’s a game changer.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=yphER5FELSo[/youtube]
Shean

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