The workout for 10/11/16 is...                                    

  • By Leslie Friedman
  • 11 Oct, 2016

Check our daily Facebook post to see today's WOD always posted at 4:45am 

The workout for 10/11 is...


**Please make sure you check your email for TWO emails from Zen Planner. We are switching our software and need your updated information! If you did not receive this email, please let Leslie or Emily know. We must have all info updated by November 1st!

DELOAD WEEK! We will retest next week! Plan to go no heavier than the prescribed weights this week. We have had a couple weeks of some really tough WODs, and you should use this week to let your body recover and prepare to hit it hard again next week to blow all your previous numbers from testing week out of the water! Also, if you've not yet done so, make sure you set your October goals!

NEXT WEEK:
Monday: 1RM Snatch + 'Isabel"
Wednesday: "Bulger"
Friday: "Jackie"
https://breakingmuscle.com/strength-conditioning/deloading-101-what-is-a-deload-and-how-do-you-do-it

3x6 Strict Pull Ups
3x6 Strict Ring Dips (or 2x Bench dips)
(15 minutes) Superset. So do Pull Ups, then Dips x3. May add weight but do not try and hit a "max effort" weight

4 minute AMRAP:
- 8 Power Cleans (115/75)
- 8 Toes to Bar
-- Rest 2 minutes --
4 minute AMRAP:
- 8 Push Jerks (115/75)
-8 Bar-Facing Burpees
10 minutes MOBILITY for shoulders: Lat band pulls (1 min each side), LAX ball into traps (2 min each side)

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