Monday 7.29.13

NO 5:30AM WOD. No 7:30PM WOD.   7 Other WOD times to choose from!

Buy In: Squat Prep: 1 minute each Couch Stretch, Olympic Wall Stretch, Captain Morgan Stretch.  Crush your hip flexors using foam/pvc.  Fight for slack in your hips in order to optimize your position ie Mobilize!

Squat 1x5@60%, 1x5@ 75%, 5x3@85-90%

then (12 minute time cap!)

"Karen"

150 Wall Balls (14#-9ft for women, 20#-10ft for men)

post loads, Karen time and stoked factor to comments.

 

Mike AlleyComment