Posted on

December 7, 2013


HOLIDAY PARTY and SACTOWN THROWDOWN TRYOUTS ARE TODAY!

Tryouts will start promptly at 11AM, please show up at 10:30 to warm up and go over the movement standards.

When we are done with the tryouts we’ll head over to the Graduate for some drinks around 3PM!

Strength

1RM Overhead Squat

New lifters should be performing light weight for multiple reps and increasing in small increments.  Overhead Squats require a lot of mobility and coordination even at a light weight! Do not increase the load until you can squat to full depth with your feet flat, knees tracking out and shoulders externally rotated.  Work with a PVC to learn the mechanics and then slowly add weight. 

WOD

“Fran”

21-15-9

Thrusters 95/65lbs
Pull-Ups

Off Ramp WOD

Scale the weight appropriately and use a band for pull-ups.  If your squat mechanics need work scale them to goblet squats or to a target if necessary.