Monday, February 15

Warm up relay

Skills: Perfecting the medicine ball clean

Strength session: Developing the OH squat.  Depending on your technique and flexibility we will do five sets of five repetitions going up in weight each set.  For those of us with extremely limited shoulder flexibility our emphasis will be on getting the arms in the correct position over the scapula and maintaining the bar in correct position over the ankle during the entire execution of the deep squat. We will work in groups of three so each lifter will have a spotter on either end of the bar at all times.

WOD: 5 rounds for time:

200m run

10 medicine ball cleans

15 pull ups

20 OH walking lunges (w/dumbells, 10 each arm)