Wednesday 160824

Joey

Joey

“Every pro was once an amateur. Every expert was once a beginner. So dream big and start now.” – author unknown

Dynamic Warm-Up – Mobility
Prepare to for..

A. Strength:
Bench Press
5 @ 65%
3 @ 75%
1 @ 85%
3 @ 85%
2 @ 90%
1 @ 95%
8 @ 85%

B. WOD
“Hangin”
3 Rounds for time of:
7 GTO 135/95, 95/65 45/35
21 Toes to bar
*Every time you come off the toes to bar, 5 Burpee penalty right at the time of coming off of the bar.

*Scale accordingly to meet or beat cutoff & maintain intensity with good mechanics on 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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