Monday 160919

Steve G

Steve G   FGB

 

Dynamic Warm-Up – Mobility
Prepare to for..

A.
Strength:
Over Head Squat 5×3

B.
WOD: “20 Minute EOMOM of:
Odd: 5 rep Power Cleans 155/115 125/95 95/55 75/35
Even:  10 Weighted walking lunges (same weight as PC)

*Scale lbs and movement accordingly to maintain intensity with good mechanics on each minute Odd/Even  on  B.  Ask your coach for help.

Cool Down Recovery

C. Accessory Work (Shoulders)  *see PDF for week on white-board

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

D. See programming on white board.

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