Tuesday 160412

Nate D

Nate D

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
A. 21-15-9 reps for time of:
Deadlifts 225/155, 185/115, 135/75
Box jumps 24/20, 20/12, 12/6
Handstand push-ups/ Progression of

B. Strength Skill:
Take remainder of class time of class and find today’s 1 Rep-Max Snatch

1-1-1-1-1-1-1 start @ 60% of 1RM climbing

*Scale weight of movement as needed for smooth progression with A.  Ask your coach for help.

COOL DOWN/RECOVERY:

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

C. See programming on white board.
Take 7 minutes to work a gymnastic weakness daily in the am or pm.


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