Friday February 23, 2018

AM ‘PREPARE’

A) Assault Bike: 40 Mins assualt Bike

Watch Open Announcement Watch Once for FUN
Once for Review

Then forget about it

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Friday February 23, 2018
Title: OPEN or OPEN PREP (for Saturday)

A) OPTION 1- Friday Night Lights. : 18.1
GOOD LUCK.

after open wod rest 7:00

Then row same length of time as wod.. at recovery pace.. When you get off the rower MOVE ON!!

B) 'GUN CLUB' :

21-15-09
Strict Toes to bar
DB Bent over rows, 2x22/15kg
--
30-20-10
Bicep curls
Tricep extensions

C) OPTION 2- Saturday Throwdown: Open Preparation:

10mins mobility EMOM 10

1 snatch @60%

EMOM 10
1 clean and jerk @55%

1 round of Helen
(400m run, 21 KB swings, 12 pull ups.)

2 rounds of Cindy
(5 pull ups, 10 push ups, 15 air squats)

3 rounds of Nate.
(2 muscle ups, 4 HSPU, 8 KB swings)

KB @24/16kg throughout. *70% pace.

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