Monday 150316

WTH Just Happened....15.3

WTH Just Happened….15.3

Structura vouchers - If you signed up for the Open and have not yet received your Structura voucher, pick it up from your coach. A great way to improve mobility and recovery.

Dynamic Warm-Up-Mobility
Prepare for..

WOD:
15-12-9 reps for time of:
Thrusters 95/65, 75/45, 55/25
Pull-ups
Rest 5 minutes
12-9-6 reps for time of:
Thrusters 95/65, 75/45, 55/25
Pull-ups
Rest 5 minutes
9-6-3 reps for time of:
Thrusters 95/65, 75/45, 55/25
Pull-ups
*PICK A WEIGHT THAT YOU CAN DO THE THRUSTERS UNBROKEN

Mobility Cool Down:

Competitors or athletes wanting to improve your Fitness level:
10 Min AMRAP
5 High Box Jumps
5 Deadlifts @75% 1 RM
200 m Run

Work 10 minutes on your goats and Mobility cool down:

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