REMINDER

NO 5:30pm class on Friday

We are hosting Helming Athletics for their Strength Training Clinic

STRENGTH:

Overhead Squat

2-2-2-2-2-2-2

CONDITIONING:

“The Chief”

5 Cycles of the following with one minute rest between:
AMRAP in 3minutes:
3 Power Cleans
6 Pushups
9 Squats

ROW ENDURANCE WOD:

Dynamic warm up
15-20 minutes drill work

8-12X :30 work recovery 90 seconds
Maintain highest possible distance across all sets.
Mobility: Episode 201: Better Compression for Faster Rowing

Thought for the Day:

“We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.”--Vince McConnell

 

Categories: WOD

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