#927

Darin Deaton
Keymaster

Day 3

W-warm-up before the WOD using dynamic warm-up
Sk-Turkish get ups with light enough weight to practice an active shoulder, ear to head and arm fully extended to the ceiling 3×3 ea arm
S-off
WL-3 position cleans – floor,hang,pockets 5x1x1x1 @ 65,70,72,75,78%
C-6x200m sprints full recovery between sprints (heart rate < 60% Maxmimum heart rate) 220-age x .60