WOD Monday September 9, 2013

MOBILITY:  Foot Smash

SKILL/STRENGTH:  "Bulletproof Shoulders"

1) 15 Banded pass throughs

2) 2 sets of 10 

Lay on ground face down, 

a) I's- palmup, arms by side, squeeze shoulder blades together, raise hands up off ground

b) T's- palm down, arms extended straight out like a cross, shoulder blades together, raise arms up off ground

c) Y's- thumbs pointed up, hands overhead in press position, y shape w/ body, shoulder blades together, raise arms up off ground

3) 10 straight arm push ups, at the bottom, shoulder blades squeezed tight together, arms are straight, at the top, back is arched

WOD:  CrossFit Total

1 RM Press (from the rack)

1 RM Back Squat

1 RM Deadlift