Workout of the Day: Friday, 3.7.14
WORKOUT OF THE DAY:
MOVEMENT PREP: Lax Ball Glutes/TFL pieces, 1 minute on one side. Band Distracted (on rig) Spiderman Stretch, 1 minute on the same side. 30ft. Samson Walking Lunges. Lax Ball Serratus/Lat, 1 minute on one side. Banded Lat Stretch, 1 minute on the same side. Prone Ts (for Mid Trap) – 10 reps, Prone Extension (for Lower Trap) – 10 reps. 30 second Handstand Hold. Go back to the other arm, and repeat.
SKILL WORK: Review both movements, the workout, and the standards.
A real quick word about scaling… if you are completing this WOD to put up a score for the Open, you will have to get as far as you can rx’d. If you are not part of the CFCC Open Team, I would recommend attempting a scaled version of the workout. If you are part of the CFCC Open Team and have already completed the workout in order to put up a score – you may try a scaled version of the workout after the first heats are complete! Any of these options are completely fine – your choice is what matters most!