thursday May 21st 2015

If you have some extra time on your hands this Sunday we are doing some race set up, let me know if you are interested! Also there is a sign up sheet above the fountain for anyone that is interested in helping out the day of the race.  If you like prescribing burpees and cheering people on- this job is for you!

Prep

ow 1000m or 800m run 

Overhead band prep

Coach's choice dynamic 

Strength 

I. 3x10 Arm bars per side 

II. 1 Snatch Balance + 1 OHS EMOM x 10 @ a weight that challenges you but form is sound. 

Conditioning 

3RFT 

400m Run 

20 Power Snatch 65/95

10 Bar facing burpees 

Recovery 

Easy walk or row 

Double bully 

GHD extetnions 3x10