Wednesday, 4/27/11. Workout of the Day.

27 Apr

CFCC WoD:

SMR of the Day: Lax ball to bottom of feet and calves, 3m each side.

Mobility circuit: 3 rounds of 10 reps: Lat pulls, leg swings, wall ankle mobilizations, passthroughs, PVC: overhead reverse lunges, clean grip overhead squats, “jump shrugs”

WoD: “Grace”

30 clean and jerks for time (135/95lbs)

*30m cap. Power cleans and push jerks recommended but squat and split accepted.

CFE WoD: (taught by Liz at 5:30pm)

Wednesday: we are going to Washington Square park during class!  We will meet and warm-up at the gym and drill before and in route to the Park.  Wod at the park, practice figure 4 back to the gym.
CFE Warm-up: push-ups, spiderman steps, walking downward dog, inchworm to squat
Drills: figure 4
More drills in route: falling, pacing
Wod: 2 mins on, 1 min off x 6
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