Wednesday, October 16, 2013

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SHARE THE PAIN WEEK

Today’s Workout:

Skill: pose running technique

Challenge:  working in pairs, 6 attempts at: NFL pro shuttle drill

WOD: 5 rounds for time of:

400m run
12 thrusters

Level 4:95/65
Level 3: 65/45
Share the Pain: 3 rounds with empty bar of choice or dumbbells

TWIST  BLOG BONUS WORK (Complete before or after class)

Mobility: (view more at www.crossfitsocalmobility.wordpress.com)
Anterior shoulder Barbell Smash: 2 minutes on each side
T-spine Plate Smash: 2 minutes
T-spine smash Overhead Extension (Bar and foam Roller): 2 minutes
Forearm double lacrosse ball smash: 2 minutes on each side
Voodoo Floss Forearm

Bonus Lifting:
REST

Gymnastics:(view more at www.crossfitsocalgymnastics.wordpress.com)
For quality:
50 hollow rocks
50 superman rocks

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