AM ‘PREPARE’
A) Assault Bike:
40 Mins assualt Bike
Watch Open Announcement Watch Once for FUN
Once for Review
Then forget about it
——
Friday March 9, 2018
Title: OPEN or OPEN PREP (for Saturday)
A) OPTION 1- Friday Night Lights. : 18.3 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' :
3 Sets
20 (10/10) Landmine Z-Press 10 Strict Ring Rows
-
2 x 24 Diamond Push-ups
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.