Friday 1/29/16--Reminder No 6pm! Ladies WOD & WINE

Cycle 4 Day 8

1. Warm-up (10')  All you get is 10' so push the warm-up
Weakness warm-up:
Row 2k or Run 1 mile
The weakness warm-up is a staple of in season training with MisFit Athletics. Go at a nice comfortable pace for 1500m and if you feel great, bring it home. If you feel like you’re going to die, keep cruising.

3 Position Lunge, Oly squat stretch, Couch stretch, Puppy Dog, Clean progression with the barbell

2. OLY
EMOM 5 minutes
5 Touch and go squat clean
Start in the neighborhood of 65-70% of your clean max and work up if you can.

3. Met-Con
Ground to Overhead with Plate 45/25#
Alternating pistols or 1 legged squats using the box
Hand release push-ups