Sandyspringscrossfit

Roger and Curtis after "Tailpipe"
Jonathan pressing it out

"Eva"
5 rounds for time of:
800m Run
70 lbs. Kettlebell Swing 30 reps
Pull ups 30 reps

DROM stands for Dynamic Range of Motion. Especially when you see it in a warm-up what we're asking you to do is move your body through a certain range of motion to gradually warm up the joints and bodies. It is a much gentler way to warm up than static stretching. Static stretching has come under fire for sapping peak power form muscles as well as not preparing an athlete adequately for intense compound movement, DROM has been used as a better alternate warm-up. Generally we'll write up a mono structural aerobic movement (Row, Run, Jump rope) and then DROM following it as well skills work for the WOD. Notice we still ask you to warm up before jumping straight into DROM, this is because warm muscles respond much better to movement than cold, it's always better to get the blood moving a little faster before attempting anything athletic, even static stretching or foam rolling. Since it's dynamic you should build up a little sweat and get your heart rate elevated when you do it.
-Paul Siegel

there will be no class on sunday