Friday, November 16th, 2012

Hey Folks!

Great work on todays WOD – It was a tough one, but I liked it.  I feel like it’s the type of long WOD that won’t leave us ruined.  Only time will tell.  Also… I can’t believe Spealler did that workout in 12 minutes.  He’s my hero.

Warm up

Not for time – 2 rounds for time:
10 shoulder dislocates, 10 reverse shoulder dislocates, 1 minute plank, 1 minute alternating Bird-Dog

Snatch 5×1, Heavy

For time – 21-15-9:
Deadlifts @ 50%
Box Jumps, high

Stretch – Hamstrings & Quads/Psoas