Happy Birthday BiggDave!!!

Happy Birthday!

REMINDERS

Open Gym tomorrow is at 8:30am

MONDAY’S SCHEDULE

10:00am – 609 Box with Coach Wlad

 

Friday
Test day!!!

Dynamic Warmup
Group Warmup x2

50 Glute/ham Situps

50 Glute/ham Back Extensions

SKILL
3 pos clean (hang, mid thigh, below the knee)
3-3-3

TEST
5 min max (strict time enforcement. It may not match their pr max. It is a max in 5 min. Bar must be taken from the floor)

clean and thruster

(rules- rep starts and stops at the floor, so hands must stay on the bar until it returns to the floor.
Mental focus is a part of this test be strict about this.)

WOD
Fabulous 41

41 OH Squats (75, 55) hips below parallel for rx
41 hand release Push ups
41 Burpees
41 Sit ups
41 double unders
2 rounds for time

boom!

MaD MOBI

corner stretch

trigger point chest

knee on wall

pigeon

press ups

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