Tuesday 160524

Farmer Carry's Oh Joy

Farmer Carry’s Oh Joy

Saturday Team RWB  21 Gun Salute WOD 7a & 9a 



Monday Memorial Day MURPH 7a or 9a.

Dynamic Warm-Up – Mobility
Prepare for..

3 Rounds for time of:
400m Run
40 V-Ups

10 Dead Lifts 275/225, 225/175, 175/125
Rest 3 Minutes

2 Rounds for time of:
20 Thrusters 95/65, 75/55, 55/35
100 Walking Lunges (50 each leg)

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


Accessory Work:
1a) 4X8 GH Raise (no swinging of torso) – rest 90 sec.
1b) 4X8 BB Bent Rows – heaviest possible, rest 90 sec. 

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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