Friday 160415

Congrats to Fran, Mike and big Sis Abby on their newest addition to their family…Baby Girl… a name has not yet been decided upon. Fran was at the gym on Monday WODing with the 630am class and has been WODing on a regular basis during her entire pregnancy. Your amazing Fran!!! 

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
A.
4 Rounds:  
5 Overhead squats then:  155/115, 135/95, 115/75 
2 min to complete: 20 Cal rowing and max rep wall ball 30/20, 20/14, 14/10
Rest 2min between rounds

*Scale weight of movement as needed for smooth unbroken speed through A.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:

C. See programming on the white board.
Take 7 minutes to work a gymnastic weakness daily in the am or pm.

 

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