December Hanging Challenge: Seven Minutes total each day
Benefits of hanging: spinal decompression, postural correction, general shoulder and overhead mobility improvement, strengthing of the tendons and ligaments and increased blood flow to joint capsule tissues, increased shoulder, forearm and grip (wrist flexor and extensor) strength, improved scapular stabilization, “awakening” and strengthening of the smaller muscle surrounding the shoulder.
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
2 rope climbs
30 squats (or 20 alternating single leg squats)
40 double unders
Post rounds and extra reps to chalkboard/journals
Monday 5pm Specialty- Olympic weightlifting strength and skills
Presses and jerks off the rack. Power cleans from hang. Then putting it together for some strength work.