Tuesday, April 2, 2013

Wednesday 130403 Movement Prep Day

This is our final "Day Before the Open" prep session.  Earlier in the week we worked through the other 2 movements that will likely come up (Thrusters and Chest 2 Bar pull ups) in 13.5... and today let's get that third less likely movement prepped...the Overhead Squat.  
Body surfing is more fun that overhead squatting... any day.
Weekend activties at the Hut are fun too.

***Yoga today at 11:15am to 12:30pm***

**Intern Meeting at 11:00am- we will meet until noon.**

Wednesday's WOD: class times at 7, 9, 10am and again at 4 and 5pm.  Strength at 6pm: Squats!
Shoulder mobility warm up
Burgener warm up and Overhead squat practice
(use the clean, push press to back squat position to set up OHS)
Take it easy through 16 Minute AMRAP of:
4 Turkish Get ups (2 right, 2 left- AHAP)
8 ring rows
16 overhead squats (empty barbell)
32 Double unders (90 singles- this is not a DU training session day)
Post attendance to chalkboard... reminder that this is a prep day for the final Open WOD
10 minutes hip mobility, thruster/squat openers (there will be a squat of some kind for 13.5)

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