Wednesday, March 14, 2018


4 x 8 Floor Press (increasing in weight each round, heavy but NO max)

7:00 AMRAP
200 m Run
3 Shoulder to Overhead (135/95)

Post WOD
4 x 100 m  Front Rack Slam Ball Carry
Upper body mobility (chest opening and shoulders)

Tip of the Day
We preach about shoulder health.  You complete rotator cuff exercises everyday in your warm up.  So if you are going through your workout and not thinking about your shoulder positions, you are not paying attention and wasting your time on rotator exercises.  As you press overhead, the muscles of your upper back and shoulder blades should be doing all of the work, not your traps and/or anterior delts.  Your shoulder blades should slide along your rib cage easily.  If they are glued down, you need to do some rolling and stretching.  Pay attention to what your body is telling you before it's a bigger problem.