Wednesday 160907


May 2014

May 2014


Dynamic Warm-Up – Mobility
Prepare to for..

Dead Lift 3×10 @50% of 1 RM climbing in small increments by 3rd set


14 Minute EMOM of:
20 Second Sprint on Assault Bike/ Rower
10 Box Jumps 24/20 20/16 16/12

*Scale reps and movement accordingly to meet or beat cutoff & maintain intensity with good mechanics on B.  Ask your coach for help.

C. Accessory Work (Shoulders)  *see PDF for week on white-board

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
D. See programming on white board.

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