WOD: 11.11.14

“We are all visitors to this time, this place.  We are just passing through.  Our purpose here is to observe, to learn, to grow, to love…and then we return home.”

~Australian Aboriginal Proverb



Optimal Shoulder Circuit: 3 Rounds

  1. Push-ups with a plus x10

  2. Bilateral Shoulder External Rotation x10

  3. Shoulder Retraction and Ys x10

  4. False Grip Ring Rows x10


Mobility: *perform mobility between warm-up sets

  1. Ankle Distraction, 1-minute each leg

  2. Hip Opener with PNF, 4-5 cycles

  3. T-spine Double LX Ball Mob with bar or PVC, 20 reps

  4. (optional for tight shoulders) Foam Roll Lats 1-min each arm

  5. Overhead Band Distraction, 1-2 min each arm

WOD: ‘Nancy’

5 Rounds for time of:

  • Run 400m

  • 15 Overhead Squats (95/65-pounds)


Overhead Squat Development with Pat Sherwood