ANGELA and MARY

Warm-up:
Jog the Box 3 min. w/footwork
1/2 Tabata KB Swing, Goblet Squat, Mt Climber
Dynamic Stretch

Strength:
Double Bounce Front Squat
(3)3
Front Squat
(3)4
Get 3 Reps (1 set) in at your 85%

WOD: FRANETIC

For time:
3 Rounds
9 Thruster 75/55
9 Pull-ups
3 Rounds
6 Thruster 95/65
6 C2B Pull-ups
3 Rounds
3 Thruster 115/75
3 Bar Muscle-ups

Icing:
(6)4 Ring Swings
KOT – Tib Raises 20 Reps

CEC 23.1 Week 3

This week we want you to set a goal of staying within 10% of your target calorie count.   Last week we tracked whether or not you were over or under your target calorie count now we want to stay within 10% either on the plus or minus side.

You are also required to write down a brief description of the mobility work that you do each day. Be specific but brief.