New Fall Saturday Schedule:
0600 Oly
0700 WOD
0800 Yoga/RomWOD
0900 WOD 

We will no longer be doing ROM-WOD’s on Thursdays. 

Dynamic Warm Up- Mobility Prepare for:

A. Strength:
BACK SQUAT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)

B. WOD:
FOR TIME

• 30 Squat Clean & Jerk* (155/105)|(115/75)
**Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.
Score is time.

C. Cool Down:
FOR RECOVERY

5:00 Foam Rolling Upper Back & Shoulders
(No Measure)

 

 

 

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