WOD - 04/19/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Weakness: 15 Minutes
Nick: rowing / wall balls
Greg: read this
Katie: mobility
Sarah: grip w/ Rolling Thunder
ODB: double-unders and being on time
Ryan: double-unders

Work:
A1. OHS @ 3021; 4-6 reps; 4 sets; rest 45 sec
A2. Pull-up @ 30X1; 6-8 reps; 4 sets; rest 120 sec
B1. Airdyne - Max Effort for 30 sec; 4 sets; rest 30 sec
B2. Ring Push-ups - max reps; 4 sets; rest 180 sec
C. DB External Rotation @ 3031; 3 sets; 10 reps; rest 90 sec

Tempo and reps should dictate weight for OHS; strict pull-ups with strict tempo; do not under-estimate the Airdyne... ask Nick about it