Friday – 100413

A recap of the Squamish weekend courtesy of Insaney Productions!

Nutrition Challenge : Day 4
How’s everyone’s first week so far? Anyone have a bad cheat yet?

Today’s WOD is highly technical so we will focus on doing this for completion as opposed to for time. So, your goal is to concentrate on your body movements and control.

Mobility : Shoulders
Skills Practice : All movements of WOD
WOD : 5 rounds NOT for time of
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45/35 pound Sots press, 10 reps

Here’s a demo video of this WOD from Dogtown Crossfit: