Wednesday 150826

 

Jake & the men in tights..

Jake & the men in tights..

Dynamic Warm-Up-Mobility
Prepare for..

Skill: Rope climbs & Double unders

WOD: 4 Rounds for time of:
500 Meters Row
15 Push press 135/95 115/75  95/55

Cool Down

Competitors or athletes wanting to improve your Fitness level:
8 EMOM x 2 
Back Squat start @ 70% 1RM keep adding lbs 10-20 each set as long as you can..
Then
EMOM for 10 Minutes
Odd: 6 x KB Thrusters
Even: 5 L-Sit Pull ups

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