Activate and focus on good positions today – better not more.
Power Snatch EMOM:8
Even: 7 Power Snatch (heavy)
Odd: Ski 15/10 cal
WOD – “Victory Lap”
With a partner
100 Power Snatch (75/55)
10 Rope Climb
100 Power Snatch
The most important protocol, it gets you in an optimal position to function, fires all the tissue in the correct planes of motion, and in the correct sequence (that is the key) warms up rotator cuff which are similar to your feet and hands with not so great blood flow. Fire the serratus anterior, mid to low trap & rhomboids. –> Neuromuscular firing is the point here.
* DO NOT SHRUG…..never ever. We are getting all rotators of the scap to do their jobs since they are shut down and likely weak.
* Do not use this to fatigue.
**SAVE THE DATES**
Wednesday, October 25th (5-7pm) – Halloween Costume Throwdown & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue