Friday 130809

“It’s not the mistakes that make us better. We learn in the journey to and the journey from. Mistakes are mistakes. They’re inevitable in our journey.”

Austin Malleolo

Mobility-Warm-Up
Prepare for…

Strength:
Back Squat – Remember to go off of your 1 rm back squat you did on Monday! Have your weights figured out before you come to class. 

Set 1- 3 reps @ 75%
Set 2- 3 reps @ 80%
Set 3- 3 rep @ 85%

WOD  “FRAN”
21, 15, 9
Thrusters  95/65
Pull Ups

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

CF Endurance:
Ruck x 2hrs

Strength
Good-morning squat 5 x 2 heavy

WOD
3rnds
Mil press x 8 115/73
Sled pull x 50M

 

 

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