Saturday 08/04/12

Get your mob on! Be sure to do the finale today. Don't skimp on your mobility. Want to be faster? Get better mobility. Want to be stronger? Get better mobility. Want to lose weight? Get better mobility (it allows you to go faster, longer, and use more weight, so you burn more calories). Want to move pain-free? Get better mobility. Want to promote world peace? Get better mobility. Ok, that one might be a stretch (pun intended), but seriously, you show up and work hard, so make sure you take care of your body. Not working on your mobility is like bashing your head against a wall and expecting to get smarter. Trust me. It's just like that.


Front Squat
2 x 5, 1 x 5+


For time:
Run
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2 rounds of:
30 Double-unders
20 Walking OH Lunges, 45#/25#
10 Burpees
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Run

The run is done outside. It starts at the beginning of the curb, goes down to the sidewalk that runs parallel to 156th St., and then back again (i.e., a down-back). The WOD starts at the curb with that run. When finishing the run, you run up the hill (on pavement) to the gym door and then inside, where you complete the 2 rounds. After the last round, you run outside, down the hill (on pavement), and then you do the same down-back run again, finishing the WOD at the curb. This was the last WOD from the Testify competition in October of 2010.


Finale: 10 minutes of mobbing your shoulders. Use a band, ball, or both.

More med ball carry pics!