Tuesday 140429

This is how the dudes try to stay warm.

 “Nobody ever wrote down a plan to be broke, fat, lazy, or stupid. Those things are what happen when you don’t have a plan.” – Larry Winget

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Weighted Pull ups 5-5-3-3-3-1-1-1-1 

WOD: “DUO”
5-4-3-2-1
Thrusters 95/63 85/55 75/45 lbs
Pull ups
3 Minute rest
5-4-3-2-1
Thrusters 95/63 85/55 75/45 lbs
Pull ups

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do Strength and WOD like 115/73 or RX  then: 

Rest recover 7 min then:

14 Min EMON of: Best done with Partner.
Odd: 5x Fat Bar Shoulder to OH anyway 115/75
Even: 3 Burpee  Box jumps up n overs 30/24

3 Rounds “NFT” 0f:
4 KB Pistols
50 Double Unders 1 attempt for “UB”

Row for 4 minutes at 65-75% PNF Mobility

CF Endurance: Strength and Conditioning
Clean and Jerk 6 x1 @ 70-90% 1RM on :60s

Then

For Time
Run 400m

21 – Press (95/75)
Run 400m
21 – Push Press (95/75)
Run 400m

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