Friday 170203

 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength
4 Rounds:
1:00 on 3:00 off
Max Back Squats in 1 set @ 60% of your 1RM.

WOD:
12 min AMRAP of:
10 Toes-to-bars/ Progression
20 Wall-ball shots, 20/14, 14/10, 10/8
10 Thrusters 75/55, 55/35, 35/15

* Scale weight and movement accordingly to maintain intensity with good mechanics through AMRAP.  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.

Interval
3 Rounds:
Run 400m
40 Pistols
Rest 3:00

Just Work
8 Rounds:
Ski 20/15 Calories
Rest 2:00

Accessory
2 Rounds:
Max Set Unbroken Kettlebell Swings 53/35lbs
Rest 4:00

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