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CrossFit Coquitlam WOD – July 9 2013

Dirty DozenToday’s Workout
Warmup
5 Minutes of Shoulder Mobility (dowel pass throughs, band stretches, scap slides (they show up again in the strength))
then:
Tabata Squats

Strength
Four sets of:
Overhead Squat x 3-4 reps (you pick weight)
Rest 60 seconds
Scapular Wall Slides x 6-8 reps @ 3030
Rest 60 seconds

WOD
Fitness
Three rounds for time of:
6 StinkBugs
6 Barbell Ground to Overhead (35-65 lbs)
12 Burpees

Performance & RX
Three rounds for time of:
6 Handstand Push-Ups
6 Barbell Ground to Overhead (135/95 lbs)-RX (95-115/65-85)-perf
12 Burpees

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