Warm up: 2x 200 m run, 5 kb snatches ea, 5 ring rows
Molbility/Stability: Get your dead bug on
Skill Focus: Back Squat
Warm up to 70% of your new 1 rm and. . .
3 x 5 @70% (this is NOT a max effort but DYNAMIC)
WOD:
5 rds ea to be completed w/ a partner
Level 3
Partner A: runs 200 m
Partner B: completes 12 kb snatches 53#/35# (tot) and 6 ctb pull ups
Level 2
Partner A: runs 200 m
Partner B: completes 12 db snatches 45-50#/30-35# and 6 pull ups
Level 1
Partner A: run 200 m
Partner B: completes 12 db snatches and 6 mod pull ups
Post partner time for score
Amazing weekend at the CF Football cert at our very own CF Jaguar! Many thanks to Tex & Luke for expanding our knowledge. Get ready for some awesome warm ups everyone!
