Friday 141107


“You will never know your limits unless you push yourself to them”.- Unknown

Get Ready ,registered and donate to the Three Wise Men Foundation – “OUR GOAL TO RAISE FUNDS AND AWARENESS TO COMBAT SUICIDE AMONG OUR NATION’S HEROES.” https://threewisemen.webconnex.com/2014participate

Burpee Challenge Day 31

Dynamic Warm-Up-Mobility
Prepare for…

Strength-Skill: 9 Min EMOM
Perform 1 Squat snatch from High Hang
1 from Mid hang position-
1 from Hang 

Start @ 50% of 1RM Snatch/Pwr snatch
* add 2.5- 5 lbs ea minute until fail-then reset and finish EMOM

 WOD: “Mary & Cindy” 8 Minute AMRAP of each:
Mary
5 HSPU
10 Alt pistols
15 Pull ups

2Minute rest

Cindy
5 Pull ups
10 Pushups          
15 Air Squats

COOL DOWN

Competitors or athletes wanting to improve your Fitness level:

4 min to complete
9-6-3
Power snatch 115/75
Overhead squat 115/75
Then
Max effort clean and jerks with the remaining time

Leave a Reply