Friday 151204

Brooke

Brooke

There may be people that have more talent than you, but theres no excuse for anyone to work harder than you do.”– Derek Jeter

Reminder - There will NOT be a 615pm class tonight. 

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
5 Rounds NOT for time of:

30 Hip extensions
Handstand walk 50 feet
Lunge 150 feet

COOL DOWN

Competitors or athletes wanting to improve your Fitness level, rest 5 mins after above WOD, then:
5×5 Single leg Dead lifts  red/green green/blue KB’s

Then:
4 rounds of:
Min 1: 7 Front Squats, @70% 1 RM – no rack
Min 2: 5-7 Strict C2B Pull ups
Min 3: 300m row
Min 4: Rest

 

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