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Friday 11/03/2017

Fit Republic will be here Monday 11/6, 4:30 pm to 6pm to let us sample their prepared meals. Check out their website: http://www.fitrepublicfoods.com/

Tomi

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150 partner pullovers

3 rounds of:

10 ground to overhead with bumper, 45/25

10 Squats with bumper

10 ring rows

Workout warmup:

Take 10 min to do:

5x3 of  1 hang clean+1 power clean+1 squat clean

Workout:

12-9-6-3
Squat Cleans,  115/75, RX+ 135/95, RX++ 155/105
Alternate 150m Run 150 m row after each set

Lift:

OHS, 5x3 starting at 75%. Add weight as yo can

Skill:

5 rounds of:

10 strict dips on fixed bars

2 rope climbs

Earlier Event: November 2
Thursday 11/2/2017
Later Event: November 4
Saturday 11/4/2017