9 Dec 2013

Happy birthday Coach Brandy!

Warm up:
Dynamics
Squat therapy (power)
Burgener w dowel
Oly with bar - 2 x high hang pull-muscle-dynamic
2 x hang pull-muscle-dynamic
2 x floor pull- muscle - dynamic

Power
4 x 2 bench press

Oly
4 x 2 cleans

12 EMOM 3 REPS @ 70%

Wod:
21-15-9
Back squat 50%
Kb swing (russian)