Wednesday 170621

Bama Jr, maxing out his dead-lift, great job SAM!!

Dynamic Warm-Up – Mobility
Prepare to for..

A. Strength:
Build up to a heavy Push Jerk

B. WOD: “Nicole”
Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

*Score if total number of pull ups.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

C. ABOVE and BEYOND:
C: Alternate for 4 sets

C1: Single Arm Push Up, Max rep, OR Single Arm DB Bench, 8-10 reps each arm
C2: lateral box step up, 10 reps each leg

 D: Bike/row/run for 15-20 minutes, easy. Flush legs

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