Wednesday 160803

Harlan

Harlan

 

Dynamic Warm-Up – Mobility
Prepare to for..

A.
WOD: “Hawaiian Punch”
10-9-8-7-6-5-4-3-2-1
Power clean @ 3/4 Body weight 2/3rd BW 1/2 BW
Strict ring dips with your choice of weight of med ball/ Progression
KB Single Leg D
ead-lift (Red/Green Green/Purple Purple/ Blue Blue/Yellow )

Cash Out with a 400m single arm farmer carry (Red/ Green Green/Purple Purple/Blue Blue/ Yellow)

*Scale reps and weight of movement as needed for smooth mechanical progression on 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:

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