Congrats to everyone who completed the CF24. Raincity Athletics raised almost $6,000 for special olympics! More details on the experience coming soon, but until then you can still donate online to any one of the Raincity teams:
Also, for everyone who attended the Gymnastics seminar today we’re going to let you practice some pull ups! Focus on efficient movement and improvement > time/winning today. If you didn’t attend todays seminar but are interested in joining in the other 2 (it’s a 3 part series) you can still signup online: http://raincityathletics.ca/gymnastics-seminars-at-raincity-athletics/
10 minutes Squat Prep
Dynamic Stretch + mobilize during QOD
Alternate between a heavy single (93% of 1RM) and sets of 6 @73%. Add 3% (or 5-10lbs) each set, for total sets (3 each).
Record your final weight for single / x6
This should not be a 1RM, no failing!
For the WOD, focus on efficient movement and GOOD reps > time.
7x Clean and Jerks (135 / 95)
7x Burpees OTB