Monday 160613

 

Dynamic Warm-Up – Mobility
Prepare for..

A.
Strength:

Back Squat
1×5@50%
1×5@60%
1×5@65%
2×5@70%

B.
WOD: Regional event 3 and 4
For time:
104 Wall-ball shots 20/14, 14/10, 10/8
52 pull-ups

Rest 2 Minutes

4 Rounds for time of:
28 one-legged squats, alternating or walking lunges
15 power cleans 115/80, 95/60, 75/40

 

*Scale weight of movement as needed for smooth mechanical progression in A and B. Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then see additional programming on white board.

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