Waiters carry – Wed 8.31.16

 In W.O.D.

Strength:  Shoulder Press 2-2-2-2-2

Conditioning:   Complete 4 Rounds for time:
– 6  KB/DB Power Snatch – right
– 40 yrd shuttle OH Waiter Carry – right
– 12 Burpees
– 6 KB/DB Power Snatch – left
– 40 yrd shuttle OH Waiter Carry – left
– 12 Kettlebell Swings – russian

*If there is room to go up, try to go up in weight each round
*shuttle is up 20 yards, turn around and walk back 20 yards

The waiters walk is a great to develop scapular stability for overhead pressing and strong obliques.  Begin the waiter’s walk by pressing a KB/DB overhead with one arm. Make sure the elbow is locked out.  You should not be shrugging your shoulder up by your ear. Once you are comfortable with your packed shoulder position and upright in your posture, begin to walk. The opposite side of your midsection will again be working overtime to avoid a side-bent posture. Keep the other hand free for balance, or flat against the stomach to remind yourself to breath and maintain abdominal bracing. 


Last day to check-in for this charity.  When there’s a need, the Causely community gathers together to make an impact. It’s just what we do. Which is why for one week, August 24th – 31st, we’re partnering with American Red Cross to provide disaster relief for the 20,000 families displaced by the Louisiana flooding. During this week, your check-ins will help support people affected by the flooding. Let’s send Louisiana some love! #love4louisiana.

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