Thursday 6.18.2015

Class Times: 5:30am, 6:30am (Weightlifting), 7:30am, 9:00am, 4:00pm, 5:30pm, 6:30pm

Announcement: There will be no 9:00am Ladies class this Friday, June 18th. Coach Hayley is going to Illinois to meet her new nephew! Sorry for any inconveniences this may cause.

We’ve had another tough, hot week. Take care of your body today- Drink plenty of water and spend some time mobilizing tight spots.

Warm-Up:

400m Run/500m Row

Mobility- focused on your body’s needs.

Skill:

10 mins Athlete’s Choice

Active Recovery:

Weightlifting Active Recovery :

Tall Snatch 5×5

Tall Clean 5×5

Dynamic ROM (i.e. mobility specific to the Olympic lifts) x 12 min

(Notes: The tall snatch/clean is executed from the hi-hang with only knee action, no hip, and the trunk remains completely vertical. Because of this, the load on the bar must be light, and as such, focus from the lifter should be on executing PERFECT repetitions.)

-OR-

Mono-structural Active Recovery:

3 x 1000m Row

4-5 minutes of Dynamic ROM between each run/row

-OR-

–Make up a WOD that you missed this week!