Friday 170804

Summer Nutrition Challenge Results – The Summer Challenge has wrapped up and we have two winners. The first place winner came out of Team Angi, Drake Burnett lost 2.5lbs BUT he also gained 4.5lbs of muscle while losing 4.6% of body fat. The second place winner is on Team Grizz…..Morgan Mills!!!! Morgan actually gained 2.5lbs but that gain went right to muscle where she gained 4.5lbs of muscle and lost 4.0% of body fat in 8 short weeks!!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

 A. WOD:
For time..
1000M row
800M run
60 cal bike
40 ski
200 DU or SU

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

B. ABOVE and BEYOND: