Scarecrow

Warm-up:

  1. 10 Air Squats 
  2. 10 Squat Jumps 
  3. Run 400m 
  4. 10 Alternating Front/Back Shoulder Press w/bar
  5. 10 Thrusters w/bar

Mobility:

Hips and Quads: Wall Stretch, Hip Distraction or Voodoo Floss
Shoulders: 3 Way Stretch, Trap Smash or Shoulder ROM

Announcements:

Justified is up and running! Thanks for all the help. If you haven't been by, come check it out! 

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

Wod:

Scarecrow

Run 400m
21 Thrusters 95/65lbs (Rx+ 115/85lbs) 
Run 400m
15 Thrusters 115/85lbs (Rx+ 135/95lbs)
Run 400m
9 Thrusters 135/95lbs (Rx+ 165/115lbs) 

For time. 
Time Limit: 20 Minutes

Coach's Note:

It's been too long since we had some good thrusters! This is a repeat you may remember. I have added an RX+ option this time for those athletes who have gotten good scores on the original. This should be a sprint. A big key to success with thrusters is bar positioning. Re-racking form the overhead position is super important. The smoother you can re-rack, the easier your thruster will feel. If you have a not so hot front rack, you need to work on it. Keep your chest up and do your best to get support from your shoulders during the squat portion of the movement. Finish tall and straight. Keep your pose running technique in mind. Being fast is about being consistent. It's not about how fast you start, its how well you can maintain. Consistency equals speed in this one!

Coach Jon