Friday 150904

James

James

Nutrition Challenge #3 –  Are you ready for a new Challenge!!! The 3rd and final 2015 Tramgi nutrition challenge will begin on September 14. Want to know all the juicy details??? Two kick off meeting options: either this Friday night at 7:15 or Saturday morning at 0800. Come and bring your friends! You can also look at the Lurong Challenge https://challengeseries.lurongliving.com/champ15/ to get a good idea of what the 8 week challenge will look like….with a Tramgi twist! 

Dynamic Warm-Up – Mobility
Prepare for..

Skill: Death By: Double Unders 

WOD:
For time of:
21 Weighted Pistols KB’s small green/pink pink /blue blue/orange
15 Clean and Jerks 185/133, 155/103, 125/73

9 Muscle Ups  

Rest 15 minutes

21 Deficit Handstand pushups 6/4′
15 Snatches 165/113, 135/93, 105/63
9 Muscle Up

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

Cool Down

Competitors or athletes wanting to improve your Fitness level:
7 EMOM x 1 Bear BB Complex @ 185/133 or 70% 1RM  of C&J
Then
EMOM for 10 Minutes
Odd: 5 Bench Press @ BW
Even: 40 Double Unders 

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