WOD: Friday 4/1/16

April 1, 2016

Warm-up: Tough workout today so we'll be doing an extended warm-up.

  - Stretch/Foam Roll

  - Listen to Enya's "Orinoco Flow" to get your mind ready for today's WOD

https://www.youtube.com/watch?v=LTrk4X9ACtw

  - 60 Double unders (nobody leaves until they complete all 60 unbroken!)

  - Finish up with 5m of "Prancercise"

 

 

 

Strength/Skill:

  - 20x20 Back Squats w/30s pause (We're going hard today!! Get ready for some noodle legs!)

 

Metcon: Chipper For Time

  - 200 Thrusters (95/65)

  - 200 Burpees

(Remember, you must complete all of the thrusters before moving on to the burpees. Chip away at it!)

 

Cash-out:

Complete 1-mile walking lunge with 100lb/60lb weighted vest equipped. Also required: weightlifting belt, knee sleeves, wrist wraps, gloves (fully chalked), one nike metcon and one reebok nano, and headband. If you do not have any of these items, the gym will provide them.

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