2/23/09 WOD & Fat Video

CrossFit WOD
For time:
Row 500 meters, 115 pound Push press, 21 reps
Row 500 meters, 115 pound Push press, 18 reps
Row 500 meters, 115 pound Push press, 15 reps
Row 500 meters, 115 pound Push press, 12 reps

Rick's WOD
David Wicker's Rotator Cuff Exercises for Pain Relief / Shoulder Pain Relief
DieselCrew.com - Ultimate Two Minute Shoulder Warm Up

Row 500 meters, 115 pound Push press, 21 reps
Row 500 meters, 115 pound Push press, 18 reps
Row 500 meters, 115 pound Push press, 15 reps
Row 500 meters, 115 pound Push press, 12 reps

Time - 22:58. 115 lb push press took a lot of work, but I really need to work on my strength so I new if it got too much I could drop a plate or two. My shoulders are dead.

Here's a great video excerpt from "Fat Head" the Movie.