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CrossFit WOD, January 15, 2019

Close Range

Inspiration
"Training. You don’t win training, you don’t lose training, you train. You train for a future result so the goal in each day is improvement, growth and lessons learned. On the day of the test, that is really the only measure that counts."
-Adrian Conway

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific
A. OHS test 3×5 working to perfect form
B. Sotts Press w PVC or empty BB 3×5

III. Skill/Strength
Coach led OHS practice w PVC or empty barbell
3×5

Weightlifting
Overhead Squat (3-3-3-3-3)
Scaling: ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Shoulder Press (5-5-5-5-5)
Scaling: ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Optional Accessory Work
A. Sotts Press 7-7-7
B. practice any OHS mobility drill a Coach gave you for 5-10 minutes

News
*This Friday January 18th @ 7pm at Ale House- TFA Member Appreciation Party (White Elephant gift exchange as well)
Lori and Jon

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