Monday 140331

 HAPPY BIRTHDAY’S THIS WEEK TO: Nate D, Sara B and Dominique V!! Remember if you see them in your class, be sure to give them all a few burpees to wish them a great Birthday Week!

Olympic lifting class Tuesday night at 6:00pm with Coach Scott

Dynamic Warm-Up-Mobility

Prepare for…

Strength- 5-3-2 HB Back Squat 80:90% 1RM
* Teams of 2-3 set up 

WOD:
5 Rounds for time of

5x Push press * Must clean 1st rep then start 5x Push press 135/93 115/73 95/55
Run 200M
5x Power clean 
* GO “UB” on all movements
* Team Cool down 800m smooth run 1k row PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do Strength and WOD “UB” on all movements

Rest recover 8min then:

10 Minutes to find todays Heaviest  Snatch

3 Rds “NFT” of:
7 HSPU deficit 8/4
5-7 Muscle Ups “linking”
Rest 1 minute 

Watt Bike or Row for 6-9 minutes at 65-75%

CF Endurance:
4x800m Run rest 1:1

Then

5×5 Sand bag clean and Press 90/45 

Then

12 Min AMRAP of:
100m Farmers carry 24/16kg
400m Run  

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