Monday WMW1.1 27/1/14
-Hit some warm up reps of the deadlift prior the working weight. In-between MWOD (stretch, massage etc) areas of need
-No run/row today
Use your comfortable stance and x3 x4-8
Speed is the key here. Ensure bar moves faster than 0.8-1metres per second. Basically as fast as you can!!
10 Supinated rows (ring rows)
10 wall balls
Spend 5:00 (at least) in the lowest of low squat, this should be a comfortable position. If its hard do it in small amounts to gather the 5:00 throughout the day.
Then a wod, focus on the good shoulder position throughout it. Its the target in this wod. Spending time in a low squat will improve rom in the “hole”.