Tuesday 161129

There will NOT be a 10am Play-care person on Tuesday this week. 

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: 
20 Min AMRAP of:
1 Strict Muscle Up/ Progression
2 Strict HSPU / Progression
3 Overhead Squats 225/155, 185/115, 135/65 115/45
*Scale weight and movement accordingly to maintain intensity with good mechanics, goal is  under 15-17 minutes.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

OLY:
EMOM for 10 Minutes:
1 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets

Interval
4 Rounds
21 Double KB Russian Swing 53/35s
15 Burpee Box Jumps 24/20″
Rest :60

Strength
Deadlift – 9 – 9 – 9
Heavy, smooth, unbroken

Just Work
6 Rounds for Time:
Ski 500m
1:1 Rest

Accessory
Accumulate 6:00 of Overhead Plate Holds 45/25lbs
10 Minute Cap

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