Wednesday 11/9/16

Wednesday 11/9/16

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Congratulations to Trent on qualifying for Wodapalooza in January!!! Road trip to Miami?

Read – Is High Intensity Interval Training the Fast Track to Health? from NPR Health News. “The best type of exercise is the one you enjoy and will commit to in the long term.” Agreed.

Warmup
Run to Sessions

3x (6 minutes)
Overhead Squats
5 Box Jumps

L2-4: use empty barbell (5-10 reps per set, focus on sinking deep in the hips and extending the upper back)
L0/1: use PVC pipe (5 reps, keeping heels on the floor and knees tracking the toes)

Conditioning

“Shut the Door”

Levels 3/4
25 Minutes E5MOM (5 rounds)
10 Snatches
10 Bar Facing Burpees
200 Yd Run

L4 – 115/95
L3 – 95/65

Levels 2
25 Minutes E5MOM (5 rounds)
10 Double Kettlebell Clean + Press
10 Burpees
200 Yd Run

Levels 0/1
4x AFAP
400 yd Run
10 Kettlebell Clean + Press
10 Burpees

Core
3x
10 Ab Wheel Rollouts
40 yd Single Kettlebell Suitcase Carry R/L