Nancy 8-19-15+Thursday 8-20-15

Prep Work
2 min airdyne ride
2X5 KB Windmills
2X 5Sets Banded Mid trap stabilization drill

WOD
A.
4X8
Single dumbbell Bench press

B.
5X2 Push press 2 Second pause in the dip (This dip will limit the weight you can put over head so don’t stress if it feels heavier at a weight you normally move with ease, Build up to something heavy

C.
“The Seven”
7 Rds for time
7 Push ups
7 Thrusters 35lb
7 Knee raise
7 Dead lifts 95-115
7 American Swings 26-35 (Like we talked about the other day I’m fine with you grabbing a heavier bell and adjusting it as you go, Grab that Yellow bell and get it above Eye level)

7 Pull ups
This is actually an old faithful workout from Crossfit.com They have been using it for a few years, Our goal on this isn’t to destroy the weights or time but consistently move from exercise to exercise. We will have a 24 min time cap on it

D.
2 Sets
15 Elevated hip hikes
rest as needed
30 Glute bridges

Thursday 
A. 
Low impact active recovery
20-30 Min rowing/airdyne/swim 60% effort

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (Massage, Graston, acupuncture, etc…)
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