Don’t forget, beach WOD tomorrow, 8am at Jennesse beach. No classes, all sandy fitness.
Warm-up
Spend 2 minutes in Z1
Then, grab a PVC and complete 3 rounds
15 OHS w/PVC
10 push-ups
5 strict pull-ups or ring rows
Mobility
Coach led mobility with priority on shoulders, lats, achilles and ankles.
Strength
A1. SA DB/KB strict press – 4×8; AHAP
A2. Banded face pulls – 4×20
We are going to stand for A1, one arm at a time, AHAP.
Guys, face pulls. Jeez. The band should be on the rig, slightly above your head. Grab the band overhand like you would a barbell, lean back slightly and pull the band to your chin keeping your elbows high and prioritizing the squeeze of your scaps. Horizontal pulling is critical for shoulder health, so don’t sleep on these.
WOD
“Livin’ Four”
3 rounds
800m run
40 KBS (53/353)(44/26#)
20 box jumps (24/20”)
Long, slow aerobic WOD for the week. Drop it down a gear for today and focus on each round being exactly the same time. Really focus on your breathing and try to keep your heart rate under control. None of these movements are going to be terribly taxing on the system so keep breaks short and limited.
