Tuesday 160517

Congrats to these two TEEN’s who both competed in the Wasatch Front Teen Throwdown!! They both competed in the RX division and did awesome!!! Hunter is a regular at 630a with his Dad Dan, Hunter gets his WOD in prior to heading to school. Jaedyn is a regular in the afternoon but can sometimes be spotted at 10am too! Way to represent Letrono!!! 

Monday Memorial Day MURPH - 7a or 9a.

Dynamic Warm-Up – Mobility
Prepare for..

A.
Strength:
3 position Clean 4 x 1 @80-85%.

1 x 10, 1 x 20 Back Squat – work to a true 20rm, rest 3:00+ between sets
Here’s a calculator to help guess at percentages

B.
WOD:
3 rounds for time of:
8 Power Cleans 135/95, 115/75, 95/55
30 Weighted Step Ups AHAP with 24/16, 16/12, 12/6

*Scale weight of movement as needed for smooth mechanical progression on A and B.  Ask your coach for help.

COOL DOWN/RECOVERY:

Accessory Work
Barbell Bridges- 4 x 8.

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

C. See programming on white board.

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