Friday 3.18.16 WOD NOTES

Max Effort Upper

Mobility: 5min

Classic banded overhead distraction with front rack, Coaches choice

Dynamic Warm Up: 5min

Strength: 12min

Push Press (1RM, less than 10reps past 50%)
Look for classic midline faults; hyper extension as a way to fall under bar and leading with knees in eccentric motion rather than hips.

WOD: 25min

“Meadowlark Lemon”
50-40-30-20-10 Row for Cals
**3min rest between each set, score total time including rest
All out sprints on the erg.

Cool Down Stretch: 2-3min

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