Wednesday 7-18-12

I have noticed since we started warming up on our own that it is working awesome for many but for some it is just a few minutes to hang out. The ones hanging out are missing the point of the warm up. Let’s try this; I will suggest a warm up but give the option to do your own if it’s working for you. Show me that you’re getting your heart rate up, your joints mobile and that you are doing the specific movements in the WOD and we’re good. If not, just follow the suggested warm up. Fair?

Warm Up: Run 400, 20 elbows to arches, 20 wall balls. Mobilize the hips, knees  and ankles.

Box Jump

As many jumps as it takes to reach a max jump


 3 Rounds for Time:

400 M Run

30 Box Jump, 24″/20″

30 Wall Balls, 20/14

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We have one of these and it is totally under utilized. This is an “old school” video that I hope will get people on the reverse hyper. Weak, tight, hurt or all three back issues can be corrected using this apparatus. Be sure to watch other videos with Kelly or Westside Barbell on the subject.