Tuesday 160906

Grizz

Grizz


Dynamic Warm-Up – Mobility
Prepare to for..

A.
Strength:
Back Squat 3×10 @50% climbing


B.
WOD: 

“Scorpion”
7 Min Amrap
7 Overhead squats 95/63 85/55 75/45
14 Burpees
21 Double unders *40 Single attempting DU
REST 3 MIN
“Bounce”
5 Rounds for time of:
20 Pushups
10 Toes to bar
5 Chests 2 Bar Pullups

* Goal is to go Unbroken on all movements, while maintaining good mechanics and speed.
*Scale reps and movement accordingly to meet or beat cutoff & maintain intensity with good mechanics on B.  Ask your coach for help.

C. Accessory Work (Shoulders)  *see PDF for week on white-board

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
D. See programming on white board.

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