November 2017

Skill WOD

Bottoms up KB Walk (Down and back)
Single Arm DB Bent Over row (8 each arm)
Couch Stretch  (30 Second each leg)
3 Rounds

WOD

10 minute AMRAP
20 Wall Ball
10 Deadlifts
Fitness: 185/125
Performance: 225/155
Open: 245/165
Here are a few key things for the skill WOD today:
KB Walk- great for core and shoulder stability.  Good for range of motion and activating all the small muscles in the scapula. 
Single Arm DB Row- Extremely helpful for shoulder health. 
Couch Stretch- Opens hips and helps alleviate low back pain. 
GYM NEWS: HARBOR EAST-This Friday there will be no 5:30 or 6:30 pm class.  We are having our first community event- “Grace + 1”  It starts at 5:30 pm on Friday.  We will take 20 minutes to find a 1 RM Clean and Jerk then hit Grace. After we are done we will grab drinks and dinner. (Local spot TBD).  Spread the WORD both gyms are welcome to attend the event at Harbor East.  Regular schedule at Federal Hill.
Skill and accessory work is just as big and heavy lifts.