Wednesday 160622

Womens Tank

T-shirts/Tank ORDER – Place your Order by WEDNESDAY June 23rd, 8pm!!! A short turn around time so we can get them back by July 2nd!! More color options available for the t-shirts. Short notice but timing is everything :-)  Order today, pay when the shirts arrive!!! Don’t miss out! If you can’t make it in to order, send and email to info@letronocrossfit.com with your color and size before 8PM tomorrow. 

Dynamic Warm-Up – Mobility
Prepare for..
Skill-Endurance Test:
Death by row/bike for 10 min.  Start at 2 cals and increase by 2 cals every minute on the minute 

A.
Strength:
 Clean Complex from the hang
2 pulls+1 power+2 squat
 50%, 60%, 65%, 70%, 75%. 

B.
WOD: 10 Minute AMRAP of:

15 Box Jumps
10 Thrusters 95/65, 75/45, 55/25
Rest 3 minutes
4 x 12 Ring Push Ups Tempo 3 down 1 up (3,0,1,0). 

*Scale weight of movement as needed for smooth mechanical progression in 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 see additional programming on white board.

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