Friday 170421

 There will NOT be an oly class on Saturday at 6a. 

Saturday Schedule:
6a –  Sorry NO Oly  Class
7a – WOD
8a — Striking WOD “Bring your gloves” Be ready for functional fitness combined with 
striking. If you don’t have gloves, show up anyway!
9a – WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility- Striking
Prepare to for..

WOD: “FranTic”
4 Rounds of:
Calorie Bike 21/18
18 Thrusters 65/45, 55/35, 45/25
15 Pull-ups/ Progression
600m run

* Scale weight and movement accordingly to maintain good mechanics through rounds. Work progression of movement as needed.  Ask your coach for help.Above and Beyond

COOL DOWN

2. Conditioning
5 Rounds:
Run 800m
Rest 3:00

3. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

4. Gymnastics
3 Rounds:
30 Alternating Pistols
30 Push Ups
Rest :60

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