Be resilient.
Non Open Athletes
A. 4 RFT
6 S2OH @ 155/105
12 Pull Ups
18 Deadlifts @ 155/105
24 Sit Ups
30 Wallball @ 20/14
Open Athletes:
Tonight at 8 pm Dave Castro will announce 17.4 live from Mexico City, Mexico as Brooke Wells and Brenda Castro go head to head to head. Friday Night Lights this coming week is sponsored by Max Disesa of Kingsview Assest Management. Hospitality is provided by our friends at Cafe Deliicious.
If you are:
1. Signed up but not going to be working out during Friday Night Lights.
2. Need alternative accommodations Sunday (12-1 pm)
3. Are a drop in
You must email e@warlockathletics.com by 8 pm on Thursday March 9, 2017.
Open Athletes:
45 Minutes Mobility / ROMWOD
3 Rounds – Easy 4 Minutes on the bike / rower then 15 Sit Ups
Warlock Weightlifting:
Technique Primer: Sots Press – 5, 4, 3 (ascending weights)
Clean & Jerk – HS; 85% x (1+1), 90% x (1+1), 95% x (1+1) (% of HS)
Snatch – HS; 85%x1, 90%x1, 95%x1 (% of HS)
Back Squat – 2×3@80%
-Weighted Back Extension – 3×10
-Weighted Sit-Up – 4 x max
-Crunch – 3 x max