WOD: 5.6.18

Your body is very democratic. The thing you spend the most time doing is the thing with the most votes. Internally rotate your arms all day long while you work and you’ve got a pretty strong vote for an internally rotated humerus and shortened pectoralis minor muscle. Sadly, this exact positioning is a set up for a shoulder impingement or rotator cuff or labrum tear down the road. This is especially true if you are creating this positioning with your workday, and then loading that pattern up in your training. CrossFitters, powerlifters, yogis, and swimmers are going to want to take extra note here.

Weightlifting

Retest complex!
Power Snatch + Hang Power Snatch
Bench Press (6,6,6,6,6)
Deadlift (5,5,5,5,5)

W.O.D.

FIT: 400m Intervals  (Time)
4 Rounds for time:
Run 400m
Rest 2-minutes

Also record your best 400m time.
PERF: 800m Intervals (Time)
4 Rounds of:
Run 800m
Rest 2-minutes

Also record your best 800m time.