25 Sept 13
After a sufficient warm up, spend 3:00 per side doing shoulder joint distraction. This will make you even more awesome at getting into your overhead position with the Thrusters and offer some prep for the shoulders/lats for the Pull Ups.
CrossFit Benchmark WOD:
“Jackie” – and be careful what you say, because this is my Mother’s name
- Row X 1000 meters (yup, we did just do that on Tuesday, you are welcome!)
- Thruster X 50 @ 45#/35#
- Pull Up X 30
Rotator Cuff smash w/ lacrosse ball X 3:00 each side.