WOD 7/11/2011

Wrist Pre-hab

Static Holds: Plank, Reverse Plank, Hollow Body, Superman, Frog Stand

Dynamic Mobility

Overhead Squat with dowel

Strength work:

5 x 5 Pushups, one set every 90 seconds

3 x 5 Partner Pistols (2 sets partial ROM, 1 set negatives)

Workout:

3 Rounds for time:

400m Run

20 Overhead Squats

Here's your Monday Motivation. When this video hit the web, OPT(James Fitzgerald) was the first person to do a sub-7 minute 'Helen.' Since he showed it was possible, dozens more have done it. Enjoy this dose of awesome. :