Go Dough Orders have arrived. For those of you who placed an order they will be sorted and ready for you to pick up tomorrow. A few extra’s were ordered for those of you who missed out and now wish you would have ordered.
Dynamic Warm-Up – Mobility
Strength and Accessory Skill work
Work Pull up skill in-between sets.
Pull ups-3×4 of:
RX: Strict +Kipping + Butterﬂy “stay on bar”
Progression: Strict ang Kipping
30 Med Ball Cleans 30/20, 20/14, 14/10
30 Pull Ups
20 Med Ball Cleans 30/20, 20/14, 14/10
20 Pull Ups
10 Med Ball Cleans 30/20, 20/14, 14/10
10 Pull Ups
*Scale reps and weight of movement as needed for smooth mechanical progression on A and B. Ask your coach for help.
Overhead Dumbbell Tricep Extensions
3 sets 8-10 reps
Gymnastic Crunches Progression: For total reps. 3x max effort gymnastics crunches.
Heels, head and arms can never touch the ground during work.
Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
C. See programming on white board.