Tuesday, October 15, 2013

"To stay out of the 'pain cave,' you just need to do something enough so that you feel comfortable with it.  It will still hurt—especially if somebody's pushing you—that's when you just need to force yourself to pick the weight back up." -Rich Froning



Arm/Leg Swings
2 rounds of:
1:00 in the bottom of a Squat
10 Shoulder Dislocates
10 OHS
15 Ab-Mat Sit-ups



MOD (20:00 CAP)
Front Squat
5x3 with :03 second pause at the bottom


WOD
Conditioning
In 10:00 climb the Ladder as high as you can
1 T2B 1 OHS, 2 T2B 2 OHS, 3 etc. 95/63#
Rx+ = 115/73#
      

Hunger Games Competitors can do this WOD as an alternate or they can do the main WOD and this one as a PWOD.

10:00 Cap
75 Burpees do 3 Wallball EMOM

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