On Sunday Oct 14th, 9:30 am at 8422 Burthe St, Dr. Ben Dichiara will be doing a presentation on common injury identification, care, and prevention for the coaches. Everyone is welcome to come, open gym will follow afterwards!
Thursday
Warm up:
5 min KB swings
30 sec work/30 sec rest
Mobility + Burgener
Strength/Skill:
12 min to find a 1RM Squat Clean
3-2-1-1-1...
WOD:
12 min:
100 double-under buy in (scale 200 singles)
Then:
AMRAP
7 deadlifts (315/205lb - approximately 85% of 1RM)
25 burpees
Extra Credit (optional):
3 x 8 TTB
Thursday
Warm up:
5 min KB swings
30 sec work/30 sec rest
Mobility + Burgener
Strength/Skill:
12 min to find a 1RM Squat Clean
3-2-1-1-1...
WOD:
12 min:
100 double-under buy in (scale 200 singles)
Then:
AMRAP
7 deadlifts (315/205lb - approximately 85% of 1RM)
25 burpees
Extra Credit (optional):
3 x 8 TTB
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