Friday 160422


Movement and Mobility Seminar – This Saturday at 10am until Noon. There is no charge for this seminar and it is one you won’t want to miss! We hope to see you all there!

The 2016 Masters Qualifier Events have been announced and in support of all the Masters out there, especially TROY, we will be joining the SUCK and doing Event #3 for Friday’s WOD!!!

Dynamic Warm-Up – Mobility
Prepare for..

A. WOD: 2016 Master’s Qualifier Event #3

Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans

Men use 155 lb.
Women use 105 lb.

*Scale weight of movement as needed for progression on A.  Ask your coach for help.

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

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

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