How is your shoulder mobility?
Pause Overhead Squat (4 x 6)
2 second pause at the bottom of each squat.
Active shoulders and mid-line at the bottom of each squat, stay tight!
Also, your coach shouldn't have to remind you just how long 2 seconds actually is.. we are pausing for a reason.
Your score is your heaviest round.
"Wall Ball" Fran
21 Wall Ball (20/14)
21 Pull Up
15 Wall Ball
15 Pull Up
9 Wall Ball
9 Pull Up
To sweeten the pot, there's a time cap.
Just a little encouragement if you think for a second about "relaxing."
Out of Town WOD
20 ROUNDS FOR TIME: 5 PUSHUPS 5 SQUATS 5 SITUPS
Then 100 Sit-ups