WOD – Saturday 5/11

Spend 2 minutes in Z1
10 wall balls
10 hollow rocks
50′ bear crawl

Quick shoulder mobility

4 rounds
10 to 20 push-ups (big set)
:45 banded plank hold
Rest as needed between rounds
Use a pretty thick band for these but also make sure the j-hooks are set up correctly. Wiggle underneath or get a buddy to help you get the band right on the lower back. Today we are going to almost over-exaggerate the plank position by really pulling the pelvis underneath and bracing the core. The band resistance will provide quite the challenge so keep breathing and stay tight.

“Truth Hurts”
3 rounds
500m row
100 DU’s
20 OHS (75/55#)(65/45#)
The overhead squat bar is supposed to be relatively light so that when you get there after the row and DU’s picking it up and getting started won’t be such a daunting task. Just keep moving in this one, it will really pay off in the end.

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