Tuesday 151103

 The cold and flu season is upon us :-( Please be courteous and wipe down the equipment you use (bars, mats, balls, floors, etc.). We have disinfectant wipes hanging up on all 4 walls in the Box, if they are out, let a coach know so we can keep them stocked!!

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Dynamic Warm-Up – Mobility
Prepare for..

WOD:
5 rounds for time of:
10 Sumo deadlift high pulls, 95/75, 75/55, 55/35
10 ring dips

Then:

Strength: Overhead Squats
5,5,3,3,1,1,1

*Scale weight and movements as needed in progression . Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level:
5×3
Single leg Dead Lifts. 3 each leg L-R
Then
3 rds of:
10 Cal assault bike
10 Hang clean n Jerk 135/83 115/63
10 Ring T2Bar
10 Front Squat
Rest 1 minute
Goal is unbroken reps

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