Mobility Seminar & Strength Day
On Friday February 28th we will host Kelly Starrett’s Mobility WOD Seminar. This one day seminar will run from 8.30AM until 4.30PM, and on that day we will have 6AM and 5.30PM classes only. We apologize in advance for the inconvenience, but we know all of you will reap benefits from the seminar, either by attending or practicing all the new things we learn!
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Wednesday’s WOD
High Bar Back Squat – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets
Shoulder Press – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets
*Weight should be enough that the last rep of 5 is difficult each time, and REALLY hard to complete for the last set. If you were here last week and were able to complete all 5 reps of all 5 sets with no difficulty, add 5-10# for your Back Squat, and 2.5-5# to your Shoulder Press. (See 1/8 for previous 1 RM)
GHD** Back Extensions – 3 Sets of 10 to 20 reps
**Sub anchored back extensions or super mans
OPTIONAL Cash-Out –
6 min AMRAP
30 Sit-ups
30 Box Jumps (24/20)
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