Wednesday 160406

Charity

Charity

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
A.”Amanda:
9-7-5 reps for time of:
Muscle-ups
Squat snatches 135/95, 115/75, 95/55

B. Strength: Clean
Take 20-25 minutes to find today’s 1 Rep Max Clean.
1-1-1-1-1-1-1 start @ 60-70% of 1RM and climb

*Scale weight of movement as needed for progression and smooth speed through  A.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:

C. 10 Min EMOM of:
Odd: 3 Dead Lift 275/205 245/173 225/143
Even:
40 Double Unders

D. 7-10 minute smooth row/bike

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