Wednesday 131120

Morning line up

 Make the best use of what is in your power, and take the rest as it happens.  ~ Epictetus

Dynamic Warm-Up-Mobility
Prepare for…

From GWOD on Ring Push Ups

Strength: 15min E3MOM (Every 3Min on the Min) Back Squat 3-4 reps @80-85% 1RM
* Partner up in pairs or triplets with athletes of the similar squatting strengths.
Its every 3min 1 athletes squats 3-4 reps & rest the remainder of the 3min for 5 sets. 

WOD: ”Chief Baine”
Repeat 4 times:

3 min AMRAP
3 Power Snatch 135/95 115/80 95/65
6 Ring Pushups  
9 Lateral jumping squats over bar
Rest 1 min
**Start each round where you left off the previous round. i.e. if I do 4+8 my first round, I will start the second round with 1 pushup and 9 air squats. Score is total rounds completed.

*Team cool down, light row, bike, mobility  work  5-7 min


CF Endurance:
Bike 10 x 45 sec on-15 sec rest 

WOD:BB Complex 6×3 @135/93 of:
Hang Snatch
Overhead Squat
Back Squat
Good Mornings
Dead Lift
Rest 1min

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