Thursday 170914

Reminder – No 6a Olympic Lifting Class this Saturday. WOD’s at 7a or 9a.

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

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. WOD:

A1. 5 RDS of:

30 sec on 30 sec off Max Cals Assault Bike 

-1 minute rest-

B. 5 RDS of:

30 sec on 30 sec off Max Stone over shoulder

-1 minute rest-

C. 5 RDS of:

30 sec on 30 sec off Max Cals Row

* Scale reps/cals accordingly to maintain good mechanics, consistency  and intensity throughout.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN