13 August 2016 13 August 2016
Saturday 13 August 2016 '13 August 2016'

vinceRead all the way through.
Since so many people missed the WOD for Friday, we are doing it again on Saturday!

1. Warm-up (before class)
Upper Thoracic Mobility
Squat Hold 2:00 (can be KB assisted)
75 Calories on bike or rower

2. Strength
Back Squat – 3×3 @85%

3. WOD
Before the Run, Row for 5 minutes. Start very slow and build to a strong :60s finish. Let heart rate come all the way back down before beginning the Run.
Then
Run 20 Minutes for Distance
Must keep heart rate BPM below 180 minus your age

Just kidding!

1. Warm-up
3 Steady Rounds:
10 Perfect Kipping HSPU
12 Lateral Goblet Squats
14 Calorie Row

2. OLY
Pause Power Position Clean – 6×3 @70-80%
Clean and Jerk on final rep of each set. Drop and reset after each rep.
3. Wod by Coach Oscar!

 

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