141105 Wednesday 0900 & 1800 & 1915

Athletes,

So the new month is upon us. Look forward to the next couple of months of programming to focus on our many weaknesses as the open approaches. Some of these weaknesses will focus mobility. Some of you athletes are animals but lack shoulder and ankle mobility. This is critical for dips(muscles ups), overhead squats, and Olympic lifts. We will see these movements in the open so one thing that shouldn’t limit us is out range of movement.

You will probably see high repetitions of light weight Olympic Lifts. As well as high repetitions of the thruster and burpees. The basic movements we are doing is what you will see so coaches and athletes alike lets pound out those fundamentals. That is where we will all make out money!

Jared – FTCF

A. Progressive Model Pistol

B. Skill WOD
Max unbroken double unders
Max unbroke single unders

C. SWOD
Push Press
3,3,3,3,3

D. MWOD
Scapula mobilization/smashing, Banded Distractions

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