WOD 1/2/10

Warm Up:

3x3 Overhead Squats

MetCon:

30-25-20-15-10-5

Swings (55/35)
Wall Ball (20/14)

Then: 400m Sprint

Warm up with some OHS. They don't have to be hellaciously heavy, just challenging enough to retain good form and make you really develop a solid movement pattern with the movement. I realize we just did these the other day, but I still think they need some work.

MetCon: Go through the reps as prescribed, then upon completion hobble out for a 400m waddle to stop the clock. This WOD will be tough on the lower back, so make sure you do some dynamic ROM stretching to loosen up the hips and lower back.

An interesting article on Vitamin D supplementation. I think it's worth a shot if it improves performance and assists in elevating our health levels.

Remember, we are now offering a Sunday class from 10 AM - 2 PM. Use it or lose it. This will be an "Open Floor" time where you can work on specific skills or make up a WOD. Thanks to Andy for overseeing the class!

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