9 / 30 / 2014

Pre WOD
General warmup.  Today our focus in on the shoulders, lats, hips and calves.

EMOM 6 minutes
5 Strict Pullups or
5 Strict C2B Pullups

2 Person Teams
For Time
120 Double Unders
60 Deadlifts, 225 / 155
60 Box Jump Overs, 24 / 20
60 Wall Balls, 20 / 14

One person working at a time.

We’ve added a minute to last week’s Strict Pull-up EMOM. When you initiate the pull don’t just pull yourself straight up, think about also pushing yourself away as you pull up. This creates more external rotation of your shoulders and torque for maximum efficiency. If five Strict Pull-ups is “too easy,” make them Strict Chest-to-bars instead.
The Metcon gives us a little taste of what the Iron Eagle competitors will be facing. Two person teams will work through the waterfall style workout with one person working at a time. The reps can be split however you choose.

Post WOD
Roll glutes, hamstrings and calves.  LAX Ball the shoulders.

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