Wednesday 160615

Sunday “Father’s Day” Open Gym will be from 9a-10a this week only!! 

Dynamic Warm-Up – Mobility
Prepare for..

A.
Strength and Skill work:
Clean from knee
1×5@50%
1×5@60%
1×5@65%
1×5@70%
1×5@65%

B.
WOD

4 Rounds. Smooth and paced.
8 Straight leg Dead-lifts @50%1rm rd 1, 60% rd 2, 70% rd 3 75% rd 4. add weight each round.
40 Double-Unders
25 Push Ups
15 Box Jumps 30/24, 24/20, 20/12

*Scale reps and weight of movement as needed for smooth mechanical progression on A and B.  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. See programming on white board.

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