Wednesday 170315

17.4 heat sign up is on the back of the whiteboard, sign up for your Friday Night Lights heat time. 

See you Thursday night at 6p for the viewing of the 17.4 announcment on the big screen!

Dynamic Warm-Up – Mobility
Prepare to for..

Interval 
EMOM for 15 Minutes
L-Sit Hold on Rings
Row 200/150m
Plate Pinch
*Alternate Movements.
Accumulate as much time under tension as possible on L-Sit and Plate Pinch, can be multiple sets in the minute. Plate Pinch should be difficult, but doable for at least :30-:40 per interval.

WOD:
5 Rounds:

20 Kettlebell Swings green/blue, blue/yellow, yellow/orange
20/12 Calories on Bike

* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through decent.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, Extra Credit
Who is this for? Read the following out loud:
I will finish in the top 20 in my region, state or box, not the top 30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel about intensity vs. volume. Work your ass off on 1-4 and be done.

STRENGTH
SPLIT Jerk 3×3 – Moderate, Heavy, Moderate.
Conditioning
30 Minute Run
Commit to a pace early and hold for 30 minutes.

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