Linchpin 071015

Warm-up:

  1. Run 100m 
  2. 7 Back Squats w/bar
  3. Run 100m 
  4. 7 Front Squats w/bar
  5. Run 100m 
  6. 7 Overhead Squats w/bar

Mobility:

T-Spine Rolling +Voodoo Floss: Hips,Quads+Banded Ankle Distraction

Announcements:

To all of our members, thank you! Thank you for making this place great and for all of your hard work. 

Skills & Technique: (Click below for links to more info)

Wod:

Linchpin 071015

Run 400m 
45 Back Squats 135/95lbs
Run 400m 
30 Front Squats 135/95lbs
Run 400m 
15 Overhead Squats 135/95lbs

For time.
Time Limit: 25 Minutes 

Followed by: 

30 Ring Dips

Not for time. 
Work on perfect reps and range of motion. Full extension/lockout at the top, deep bottom position. 

Coach's Note:

I know you guys are loving Pat Sherwood over at Crossfit Linchpin. If you don't know who Pat Sherwood is, you need to go to church! Check him out sometime. His Wods are always tough and intense. Have fun with this one. You have a quick warm-up. Spend good time on mobility with this. Especially through the hips and quads, calves and ankles. You're going to want to hit some shoulder, trap and thoracic mobility as well for these overhead squats. Mobility all the time!!!! Spend time to find the right weight for you. Something you can move well. This should be tough. Feel free to use different weight for the different movements. Many will be ok with the back squats and front squats at the Rx load, but overhead squats may prove challenging. Make sure you are moving a load that you can move effectively, safely, efficiently and proper. Overhead squats are hard. Spend the time perfect the movement before concerning yourself with the load. Have a great Friday!

Coach Jon