Tuesday 140930



 Dynamic Warm-Up-Mobility
Prepare for…

Strength: 5×3 Front Squat
Find todays heaviest 3 rep

WOD:  “Captain”
25 Pullups
25 Walking Lunges each leg
25 Pushups
25 Jumping air Squats
25 Toes to bar
25 Dips
25 Double unders

Cool Down

Competitors or athletes wanting to improve your Fitness level
10 x 150 m row

rest :30 sec between sets



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