WOD - 04/16/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Weakness: 15 Minutes
Nick/Greg: Jerk technique
Katie: Mobility work
Sarah/ODB/Ryan: Double-unders

Work:
A. Side-lying External Rotation @ 4140; 8 reps; 3 sets; rest 120 sec
B1. DB Bench Press (45/25): amrap (-1); 4 sets; rest 45 sec
B2. Knees To Elbows - 10 unbroken; 4 sets; rest 120 sec
C. Long Lap x 2; rest as needed between efforts

Finisher:
Stretch / Foam Roll / Ice Bath / Larosse Ball / Massage

For side-lying External Rotation:
1) Stretch lats and pecs during 120 sec rest period
2) Start with your WEAKER arm
3) Stay strict with the tempo
4) No more than a 5lbs dumbbell