WOD Mon 8-26-13 Testing Week – Day 1

Deload Week Day 6 Sat 8-24-13
August 23, 2013
WOD Tue 8-27-13 Testing Week – Day 2
August 26, 2013

WOD Mon 8-26-13 Testing Week – Day 1

 August 101 Class admiring their improvement in 12 sessions!
Warmup:
750M easy row
Jog 200M
5 minutes squat mobilization
5 minutes shoulder mobilization
 
3 Rounds NFT
5 pullups
5 pvc thruster
5 pushups
 
Benchmark WOD: “Fran”
21-15-9 Rep sets of
Thruster 95/65#
Pullups
 
– Scale weight/assistance as necessary
– Compare to 7/2/13
 
Cool Down
1) Walk/jog 200m easy
2) Foam roller – lats & posterior shoulder – 2 minutes L/R
3) Foam roller – quads – 10 positions up and down
 
 
 
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