Monday, January 31, 2011

Rotator Cuff Warmup:
400m run or row
Shoulder pass throughs x10,
Sidelying external rotation x20,
W's x10,
V's x10,
Overhead Squat with PVC x10
Pushups x10
Situps x10

Optional and time allowing:  Thoracic Spine extension stretching over foam roller
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WOD:
5 rounds:
12 Left arm dumbbell thrusters (40/25)
12 Right arm dumbbell thrusters
12 Pullups
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THEN:
Fight Gone Bad Practice
One round - please look up your past score/strategy if you have performed this before.
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Fot those of us who were doing floor muscle ups with me on friday and for those of you close to getting your first muscle-up.  This video shows both.