Monday 160801

Austin and Thea

Austin and Thea

 

Dynamic Warm-Up – Mobility
Prepare to for..

A.
WOD:
Build up to a 5 rep Front Squat in 10 minutes, starting at 65% of 1rm.
immediately followed by a…
6 Minute Amrap of:
15 Pull ups/ Progression
70 Double Unders/ 140 Single
Rest 4 minutes
10 Minute Amrap of:
10 Deadlifts 185,135, 155/105, 135/75
10 Burpee box jump overs 24/20, 20/16, 16/12
10 Hollow Rocks

*Scale reps and weight of movement as needed for smooth mechanical progression on A.  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:

C. See programming on white board.

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