06 Mar WOD- Friday, March 7

Strength: Floor Press

x12 x8 x6 x4 x4 x4 x4
Increase weight until you hit the 4 reps, then stay at the same weight for 4×4.

WOD: 7 rounds for time

1 Rope Climb
Run 200m
Rest 1 min

WOD Prep with Yasmen– How to prepare your body the night before:

1. Banded Lateral Opener (page 273) 2 min Remember you are in external roation when you do this. Don’t just pull the band.
2. Shoulder Capsule Mobility (page 253). Be careful when lifting the kettle bell. Remember this is the same set up for your floor press. Read the position of the shoulder carefully 1- 2 min each arm

*page from “Becoming a Supple Leopard” by Kelly Starrett

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