25 Sept 13

Pre-WOD Mobility:

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 ;)

For time:

  • Row X 1000 meters (yup, we did just do that on Tuesday, you are welcome!)
  • Thruster X 50 @ 45#/35#
  • Pull Up X 30

Post-WOD Mobility:

Rotator Cuff smash w/ lacrosse ball X 3:00 each side.

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