Friday 151106

“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” ~Buddha

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
Following the pattern of 2-4-6-8, etc. reps, of deadlifts and a pattern of 1-2-3-4,
etc of strict HSPU. complete as many reps as possible in 7 minutes of:

Deadlifts 225/155, 185/125, 105/75
Strict handstand push-ups, strict HSPU, pushups on plate

Rest 5 minutes

Following the pattern of 2-4-6-8, etc. reps, of power cleans and a pattern of
1-2-3-4, etc of strict pistols. complete as many reps as possible in 7 minutes of:

Power cleans 155/105, 115/80, 75/55
One-legged squats, one legged squats, one legged box assisted squats

*Scale weight and movements as needed in progression . Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level:
On Every 2 minutes  X 5
2  Squat cleans + 1 Front squat + 1 Split jerk  @ 70% climbing.
Then
4rds of
3 muscle ups
12 Ring Toes through ring
41 Double unders

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