Friday 160909


2016 Fall Nutrition Challenge!!!  Come and join us for a meeting that will cover guidelines, rules, regulations and registration. Saturday, September 10th@ 06:00 (yes…a.m. peeps ) At Letrono. 

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “Badger” 

3 Rds for time of:
30 Squat Clean 95/63 85/55 75/45
30 Pullups
Run 800m

*Scale reps and movement accordingly to meet or beat cutoff & maintain intensity with good mechanics.  Ask your coach for help.

B. Accessory Work (Shoulders)  *see PDF for week on white-board

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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