Friday 161216

Jaren

Jaren

 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Find today’s new 5RM Front Squat

WOD: 
EMOM Until Failure:
10/8 8/6 6/4 Strict Pull Ups/ Progression
5 Thrusters 135/95, 115/75, 95/55
Alternate Movements per minute
20 Minute time Cap.
*Scale weight and movement accordingly to maintain intensity with good mechanics during EMOM.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Just Work
5 Rounds:
Bike 1k
20 Bar Facing Burpees
Rest 3:00

Met-Con

AMRAP 15 Minutes:
Row 300m
15 Toes to Bar
15 Box Jump Overs 24/20″

Accessory

For Time
10×10 Kipping HSPU/ Progression
Each set of 10 must be Unbroken

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