Friday 180105

NYE 2017 Throwdown Comp. Womens 5x Front Squat ladder

2018 New Year Nutrition Challenge  – Details are in the Blue Hyper link below in case you missed the meeting (Thursday night 4 Jan) at 8pm!!!
Are you ready to make a change?  Have you decided 2018 is the year to clean up your plate, fuel your WOD’s and be ready for The 2018 CF Open?? If so, sign up for Letrono’s 2018 New Year Nutrition Challenge! Sign up list is on the community board. Cost will be $149, which includes your Inbody before and after testing. 
Any questions ask Troy, Jamie or Angi.
😊2018 New Year Nutrition Challenge   

Dynamic Warm-Up – Mobility
Prepare  for..

A. WOD :
Rotate through the following twice. ( 30 minutes )
3 Minutes on, 2 minutes off-rest.

A1.
6 Pull Ups /Ring row
6 Wall Balls 30/20, 25/14, 20//10

A2.
6 Box Jumps 24/20, 20/16, 16/12
6 Power Snatches 75/55, 65/45, 55/35

A3.
12 Walking Lunges
6 Burpees

*Rotate in order. A1, then A2, A3, A1 again, A2, A3.  Score; Keep track of each round & reps per 3min amrap.

B. Above and Beyond:
Snatch
E2MOM 10 sets, 20 min
3 Unbroken squat snatches, AHAFA

C: 10-15 minutes of muscle up (ring) practice of your choice

D: Alternate for 3 sets
D1: Turkish sit up (single arm) 10 each arm

D2: Prone YTW with 2.5 or 5lb dumbells, go by feel. Should burn but not hurt. Probably 10 ish reps.