Friday 140725

“Rather the pain of discipline, than the pain of regret.”- Bob Andrews

Dynamic Warm-Up-Mobility
Prepare for…

Strength -Skill:
Hang Power Snatch 1 RM (Find todays 1 rep max)

WOD: 10 Rounds for time of:
3 Snatch @ 90% of 1 RM Hang Power Snatch
6 Ring Dips
9 Knees to Elbows

Post times and loads to comments.

*Cash Out- 3×5 Pistols or Progression + HSPU or Progression

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then: 

Rest recover 7-10 min then:

3 x Bench Press every 90:sec for 12 minutes @70% 1 RM
Snatch 135/95
Muscle Ups 

*Row for 4 minutes at 65-75% – 10 Minutes of Mobility

ME: Shoulder Press

4 Rounds

7 Thrusters (135/95)
1k Row

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills

3-5 hours later or before

Row (FRI): Repeat 750m, recover 3:1 until form/pace deteriorates

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