Saturday W.O.D.

"It's like with oil painting, or painting or something. You know, a friend of mine said 'Paint 100 and see if you're good at it. After 100, maybe you'll know.'" -Eddie Vedder

OUR 100th POST!!!!!!!!!

Warm Up

Foam Roller Elements:

• T-Spine + adjacent muscle, L-Spine, IT-Band + adjacent muscle, Posterior Chain (Glutes + Hams + Calves)
• Hips - Flexor Wad, Front Quads
• Shoulders - Layover & Relax

Hip & Shoulder Mobility

• Burgener Warm Up + landings (*see previous post) x3
• Leg Swings - Lateral + Forward/Backward x15 each
• Deep Air Squats x20
• 3rd Degree Pass Through x20

In honor of our 100th post on Johnny's W.O.D. we will celebrate in the following fashion;

Athlete's Choice
**Pick 3 movements from the list below.  Perform 100 repetitions of one movement.  Upon completion of that movement,  you will take a 2 minute rest.  You will then complete 100 repetitions of the second movement.  Rest 2 minutes and complete 100 repetitions of the third movment.

THE LIST

• Standard Burpee
• 20" Plyo Box Jump
• Hand Release Push Up
• 135# Deadlift
• Air Squat (Med Ball Target)
• 20# Wall Ball Shot
• Sit Up Jump Up
• 65# Barbell Thruster
• Dumbell Thruster w/20# DB
• 1 pood Alternating KB Swing (50right/50left always alternating for 100 total)
• Walking Lunge (Bodyweight)

**Post movements chosen + time (including 2 minute rest periods) to comments.

Stay strong!
-Johnny