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Olympic lifting class @ 6:15pm

Dynamic Warm Up – Mobility Prepare for..

A: Skill
Build up to a max box jump

B: WOD
Complete as many rounds and reps as possible in 5 minutes of:
10 Shoulder to overhead  115/95, 95/75, 75/55
15 Box jump overs  24/20 box

Rest 5 min

Then

Complete as many rounds and reps as possible in 5 minutes of:
10 Dead-lifts   165/145, 145/125, 125/105
15 Box jump overs, 24/20 box

Cool Down:
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.

 

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