Friday 170901

Saturday Schedule:

6a – Oly  Class
7a – WOD
8a — Striking WOD 
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: Work to a Heavy Overhead Squat, once you reach it do 3 x 5 at the same max weight. 

B. WOD:

400m Walking Lunge For Time

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

C. ABOVE and BEYOND:

See White Board