Monday Labor Day – 7a and 9a classes only. 

Dynamic Warm Up- Mobility Prepare for…

A: WOD
6 rounds, for time, of:
Bike Calories 10/7
5 Power Snatches, 95/65 lbs
3 Strict Pull-ups
 Bike Calories 10/7

Rest 3 mins

B. Strength: Back Squat
1 x 10 @ 60%
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%

In-between sets of Back Squats do:
4 x 50’
50’ Single Arm Overhead Dumbbell or Kettlebell walking lunge.  AHAFA

C.  Cool down:
Wall Stretch, Leg Hold 1-2 mins per side.
Lats & Chest Stretch (bar hang) Hold 1-2 mins.
400 m walk

 

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