Thursday 082417


Published August 24, 2017


PreWod

Warmup (18 min) 3 min box breathing (5 count)

3-6 min Partnering up on a rower if necessary:

:30 seconds slow row/bike
:30 seconds jumping jacks

:30 seconds medium row/bike
:30 seconds active spidermans

:30 seconds slightly faster row/bike
:30 seconds active samson

followed by…

2 rounds:
5 Push-ups
7 Sit-ups
9 Squats

work up to working weight for C&J

Strength: Clean and Jerk

70%/2

75%/2

80%/2

85%/1

90%/1

95%/1

Metcon: “the good life”

3 RFT:

500 Meter Row 

12 Burpees 

21 Box Jumps (24/20)



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