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This might have been the longest fifteen minutes in a while. It's clear that some workouts can warp time, but this thing went on, and on for what seemed like ever... Then, all of the sudden- it's over. You had slipped into the vortex of pain, and instead of focusing on time, you had become focused on getting things done. Good job.

15:00 AMRAP
8 Ring dips
10 Box jumps, 24"/20"
95 pound Overhead walking lunge, 12 steps

Derrick- 45  6 + 8 dips
Russell- 65  5 + 12 lunges
Kathryn- 55  5 + 5 box jumps
Eric- 65  6 + 10 lunges
Allie- 35  5 + 8 box jumps
Erin- 65  6 + 6 dips
John- Rx  6 + 4 dips
Cliff- 75  5 + 4 dips
Richard- 65  7 + 8 dips
Tammy- 45  5 + 10 box jumps
Matt- 65  5 + 2 lunges
Dave- 65  5 + 6 lunges
Sharon- 35  5 + 2 box jumps
T- 65  6 + 10 box jumps

Great workout everyone. The key was to pace. Use that walk from station to station as rest and GO! Just keep moving. A body in motion tends to stay in motion, right?

This was a deadly combination of exercises. Maintaining active shoulders and driving from the heels made all the difference in the world with the OH lunges. If you weren't dialed in, you were working way too hard.

If you got the Ring dips, great job. We talked about ER at the top of the Ring Dip- work for that position. Thumbs 11 and 1. We are ALWAYS trying to cultivate ER, either from the hips or the shoulders. Not sure about ER? Ask your instructor. If you did Bar dips, we wanted a full range negative at the least. Good job hitting these targets.

www.mobilitywod.blogspot.com

Twenty minutes a day for added performance, comfort, and soon, 2 extra bonus points. Cha-ching. Easy trade.

Thanks for a great day at CFSF. Thanks for the wicked strong efforts and fuel.

Expect the unexpected.

Building functional strength across broad domains.
CFSF