Wednesday 12-09-15 WOD

Got squats? Magda does. The overhead squat is a great exercise to challenge the whole body for strength, stability and mobility. If any of the above is lacking the OHS will not allow you to hide it. Sometimes people can perform beautiful overhead squats with demonstration and instruction, others may need months of mobility work and training to achieve a great overhead position even with an empty bar. I have seen some super stiff people achieve some amazing OHS positioning when they want it bad enough and are willing to put in the work. Do you want it bad enough?

Wednesday 12-09-15 WOD

CrossFit:
A.
12 Min Build to your heaviest single front squat for the day.

B.
Use 80% of the weight you achieved above to perform 2 reps EMOM for 8 Min

C.
1RFT
Row 1000m
20 OHS @ 85/115#
20 Cleans @ 85/115#


Fitness:
A.
4 Rounds of Max...

Double Bell C&J
Rest 1 Min
Double Bell Front squat
Rest 1 Min
Double Bell Swings
Rest 2 Min

B.
1RFT
30 Burpees
30 Wall Balls
Row 1000m