Friday, August 15th, 2014

FC Games Prep:

3 Rounds of:
Row 500m @ 85% Intensity (Cut back 15s/500m from your goal for WoD 1)
rest 30s

then...

4 rounds for form/movement of:
1 Deadlift 165/105
1 Power Clean
1 Front Squat
1 Thruster
1 Jerk
5 Pull-Ups
6 Burpee Box Jumps (24/20")
7 KBS (70/53)
8 Wall-Balls
20 Double Unders
rest 3minutes between rounds

then...

Mobility - Roll out the quads, stretch hip flexors/psoas and calves.

Non-FC Games extra work:
Complete FC Games Ladder:
EMOM until failure beginning at 135/85 and going up 10lbs each minute:
1 Deadlift 
1 Clean
1 Front Squat
1 Thruster
1 Jerk