WOD - 03/22/10

Mobility: DeFranco's Agile 8.

Skill:
HSPU: 5 minutes

Work:
A. DB External Rotation @ 4020; 3 sets x 8/arm; rest 120 sec
B. Back Squat @ 50% of 1RM; 10 reps; 5 sets; rest 60 sec
C1. Ring Push-ups; amrap (-1); 3 sets; rest 30 sec
C2. DB Reverse Lunges from deficit; 8 reps/leg; 3 sets; rest 90 sec
D. GHD Sit-ups - 15 unbroken; 4 sets; rest 120 sec



For DB External Rotation:
Begin with non-dominant arm; No more than a 5# DB
Use bench and strictly follow tempo/rest prescription
Stretch chest and lats between each set