Monday 161226

Fill in what Mario is saying Taylar?  I say Mario is asking, hey bro do these Nanos make me look fat

Fill in what Mario is saying to Taylar? I say Mario is asking, hey bro do these Nanos make me look fat?

 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Front Squat- 5×5 @ 90% of your 5RM

WOD:
5 Rounds of:
15 Box Jumps 24/20, 20/16, 16/12
10 Front Squat 165/115, 135/95, 105/75
5 Heavy ball to shoulder
* Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

OLY
Power Snatch Singles @80% – Drop and Reset
5 Rounds:
:60 on
4:00 off

Interval
For Time:
50 Wallballs 20/14lbs
30 Toes to Bar
Rest 2:00
40 Wallballs
24 Toes to Bar
Rest :90
30 Wallballs
18 Toes to Bar
Rest :60
20 Wallballs
12 Toes to Bar
Rest :30
10 Wallballs
6 Toes to Bar

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