Wednesday 1000 & 1800


Your nemesis is here once again. The Overhead Squat! The three trouble areas for this movement are the shoulders, ankles and hip. Unless you have a very muted hip your hips shouldn’t be much of an issue. Use a lacrosse ball for 5 minutes on your shoulders before showing up for class. The area where I would like you to focus on the most though is your ankles. If you cannot sit in the bottom position of a pistol you may want to focus primarily on mobilizing this joint. Use the sliding surface method. Make sure apply some type of work to both your shoulders and ankles before coming to the class!

Jared – FTCF

A. Progressive Model Strict HSPU

In 15 Minutes work to a heavy 5 reps Overhead squat

Partner WOD
You can only put in work while your partner is rowing
Complete Tasks
100 G2OH 65/35
100 Pull Ups
100 Lunges
100 Kettle Bell Swings
Must Complete 3000 Meters on the Rower/Run
If more than 10 people (5 Couples) Have extras run to the tree and back for 400 meters a pop


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