Wednesday 160518

NO Play-care Supervision today at 9am. Sorry for the inconvenience this may cause. Please plan accordingly. 

Dynamic Warm-Up – Mobility
Prepare for..

A.
Strength: Dead-Lift
9, 7, 5 ,5, 5.

*Pull a new 5 rm.

In-between sets do;
Pull Ups- 5 x 10

B.
WOD:
4 Rounds
15 Ab Mat Sit Ups
10 Ring Rows
10 Barbell Curls 45/33 33/25 25/15
10 Side Plank w/hip taps.

*Scale weight of movement as needed for smooth mechanical progression on A and B.  Ask your coach for help.

COOL DOWN/RECOVERY:

Accessory Work:
4×7 Back extension

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

C. See programming on white board.

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