Hey guys I went by the hospital today and saw Brad. He is doing well and trying to remain positive, although he is bummed out for sure. He has a long road of recovery ahead of him but before he even knows it, it will be over and he will be good as new. Injuries like this only make you stronger mentally and I know Brad will be a force to be reckoned with once he overcomes this obstacle. We all love him and our proud of him. He will need us all as he begins his recovery process. I for one am looking forward to the challenge and excitted to aid him on his journey. I know all of you got his back as well.
-Together We are One!
WARM UP:
4 x 250 M. Row
*Work up to a sprint!
5 Min. of Hip and Shoulder Mobility
SKILL:
3 x 3 Lower Down’s into Ball Up
LIFT:
Power Clean + 1 Power Squat Clean & Jerk
2 + 1 @ 60%
2 + 1 @ 70%
2 + 1 @ 80%
2 + 1 @ 80%
WOD:
“COMMANDER MOZAR”
12-9-6-3
Power Clean (165/110) (155/105) (135/95) (115/75)
C2B Pull Up’s
*This workout is for speed. Move as quickly as possible!
POST WOD:
Hip Mobility
