Wednesday 160914

Saturday September 17th – NO OLY Class at 6a, it will be at 7am instead!!!

Dynamic Warm-Up – Mobility
Prepare to for..

A.

WOD: “A Total”
10 Min to establish 1 Rep max Back Squat
10 Min to establish 1 Rep max Bench Press
10 Min to establish 1 Rep max Deadlift
10 Min to establish 1 Rep max Power Clean

*Be smart in your approach to these 4 lifts. Dont get Greedy with increasing lbs. A PR is a PR even if its 2.5lbs  or better mechanics in your movement.  Ask your coach for help if you didn’t do this Total 6 weeks ago.

B. 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:

C. See programming on white board.

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