WOD - 04/23/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Weakness: 10 Minutes
Sarah: Double-unders
Katie: Hip Mobility
ODB: Muscle-ups
Greg: HSPU
Ryan: HSPU
Nick: Muscle-ups

Work:
A. Side-lying External Rotation @ 4141; 8 reps; 4 sets; rest 120 sec
B1. DB Reverse Lunges from deficit; 8 reps/leg; 3 sets; rest 60 sec
B2. GHD Sit-ups - 20 unbroken; 3 sets; rest 90 sec

Rest 3 Minutes, then:

Three Rounds:
Run 1 Long Lap @ 80%
Rest 3 Minutes

Goal is same time for each set of runs

Finisher:
Long Stretch / Foam Roll / Lacrosse Ball

Attack your weaknesses - you're only as good as your greatest deficiency...