All the LADIES, join us on Friday for a Letrono Ladies Night Out this Friday at 730p at the Gym. Bring an appetiser or dessert to share and your own beverage. We are wishing Kristi Price a farewell as she and Jesse are going to be moving to Oregon in the next few weeks. If you can’t make this one, our goal is to have a Letrono Ladies event quarterly. Sorry for the late notice on this one. 🙁

Dynamic Warm-Up – Mobility Prepare  for….

A. Strength – Skill: MisFit Complex. E2MOM for 10 minutes. https://www.youtube.com/watch?v=T37rueoaEAQ
5 sets of: Climb to today’s Heaviest complex with GOOD Mechanics.
1x Power Clean +
1x Push jerk +
1x Front Squat +
1x Hang Squat clean +
1x Split Jerk

B. WOD: ( 15 minutes)
15-12-9 (5 minutes CAP or less)
Thrusters 95/63 85/55 75/45
Pull ups  ( NO Butterfly on this one save it for another time work “Beat” swing & kip)
5 Minute rest
15-12-9 (5 minutes CAP or less)
Thrusters 95/63 85/55 75/45
Pull ups
* Stimulus Goal is to go “UnBroken choose a weight that fits goal.

 

Team Cool down Cash Out: (6-8 minutes)
Tuck balance 2 x 20/20 tuck knees to chest, arms out point toes and hands
1 rds of:

30 sec Hollow Hold
30 sec  Static stretch

30 sec Arch Hold
30 sec  Static stretch

30 sec Tuck ups
30 sec  Static stretch

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