Skill: Use of new tool to help you with your DUs: speed balls! How to use em and where they are at! (You can buy your own here: http://www.jumpnrope.com/speedballs.htm)
10 min Mobility: Overhead extension and the QL – good stuff: http://www.mobilitywod.com/2013/02/the-ql-is-not-a-boneeven-in-the-matt-chan/
And in case you didn’t know what/where your QL is… and why your back might hurt in overhead extension: http://en.wikipedia.org/wiki/Quadratus_lumborum_muscle
Strength: EMO2M for 12 minutes, adding weight each round if possible – 1 Strict Press, 1 Push-Press, 1 Push-Jerk. When your Strict Press fails, perform 2 Push-Press and 1 Push-Jerk, when your Push-Press fails perform 3 Push-Jerks
Then, for time, 10 down to 1 reps of each (15 minute time cap):
- Shoulder to Overhead (115/75lb)
- Strict Pull-ups
Beginners: Lighter BB / Jumping pull-up with X second hold at the top (X=double the rep). DO NOT work the negative if you don’t have a strict pull-up.
Advanced: STRICT press and Strict Pull-up
Post WOD mobility – arm behind the back band distraction, chest openers
