Thursday 170810

.

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Sylvia G is running ANOTHER 200 Mile Race this weekend. If you want to follow her progress you can find her with Bib #63 at https://www.bigfoot200.com/   The Bigfoot 200 is completely original from start to finish. Runners will explore such varied terrain as the otherworldly Volcanic Mount St. Helens (erupted in 1980), long mountaintop ridge lines with stunning forest, mountain and lake views, deep old growth forests as green and thick as a rainforest, misty mountain tops, cross streams on their way to completing this massive, life changing event. You might even see a Bigfoot or two… it’s been known to happen in these areas.  We are cheering you on Sylvia!!

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

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD – “Family by Choice”

Teams of 4
3 Rounds
30 sec on 60 sec off
P1 Max Cals on Assault Bike
P2 Max Seated Heavy Sled Pull
P3 Max Cals on Ski Erg
P4 Max Ab Mat Sit Ups

Each teammate will work at the same time and rest and rotate to the next event at the same time.

Score is combined reps as a team

* Scale reps/cals accordingly to maintain good mechanics, consistency  and intensity throughout.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN