Friday, September 27
In the sweetness of friendship let there be laughter, and sharing of pleasures. For in the dew of little things the heart finds its morning and is refreshed.
Warm-up
2 Rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
20 seconds of banded marching
10 hip & back extensions
20 seconds of foam rolling your lats and low-back
-then-
2-3 Rounds, not for time, with an empty barbell, of:
3-5 deadlifts, starting from mid-shin
3-5 hang power cleans, starting from just above the knees
3-5 front squats (2 seconds pause in the bottom position)
3-5 squat cleans, starting from mid-shin
(NTE 10:00)
Strength/Skill
(After WOD, in time remaining)
3 RFQ (Superset)
Single Leg Dumbbell Deadlift 3x12
3x24
Athlete Instructions
3-4 sets of 8-12 reps per leg.
WOD
5 Squat Clean, pick load
Every 5 mins for 25 mins.
Athlete Instructions
Goals
55% - 70% 1RM
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Straddle Stretch
Hold 1-2 minutes.