Friday 160812

Errol

Errol

Dynamic Warm-Up – Mobility
Prepare to for..

A.
Strength: Deadlifts
6 reps @ 70% of 1 RM
4 reps @ 80%
2 reps @ 90%

B.
WOD:
 “Diane” 
21-15-9 of:
Deadlifts 225/155 185/133 155/103
Handstand Pushups
*Scale accordingly to meet or beat cutoff

15 min cutoff

*Scale accordingly to meet or beat cutoff & maintain intensity with good mechanics on B.  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 white board.

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