Friday 140411



Dynamic Warm-Up-Mobility
Prepare for…

Strength- 5-3-2 Bench Press @80-90%  1 RM
Partner up

WOD: 3 Rounds of:
8x Power Cleans 135/93 115/73 95/55
25m Lunge step w/bar from pwr clean position
1 minute rest after ea rd
*Goal is to go UB with good mechanics then recover repeat.

Team Cool Down Yoga static holds: Coaches choice 7-10min

Competitors or athletes wanting to improve your Fitness level

Do  Strength like 5-3-2-2-3-5  and WOD  then: 

Rest recover 7 min then:

10 Min AMRAP of:
3x Thruster 135/93
10x C2B Pullups
30 Double Unders

 Bike, Row for 6-8 minutes at 65-75%  

CF Endurance:
Get out & have fun with friends & family testing your fitness.  

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