Friday March 23, 2018

AM SESSION

A) Assault Bike:

40 Mins assualt Bike
Watch Open Announcememt Watch Once for FUN
Once for Review

Then forget about it

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PM SESSION

A) OPTION 1- Friday Night Lights. : 18.5 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' :

5 x 5 Strict Pull Ups
5 x 5 DB bench Press 3 x 12 Bicep curls

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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