Monday 151026

"Wodding Dead"

“Wodding Dead”

T-Shirts/Hoodies have arrived and are sorted and labeled with names (with the exception of the zip up hoodies). If you ordered, check with a coach to pick yours up. I will be running payments through sometime Monday. Zip up hoodies will arrive later Monday and will be ready for pick up on Tuesday. We have extra’s if you did not order one :-)

Three Wise Men Veteran’s Day Tribute – “Tragically, we lost both Jeremy and Ben to combat in Afghanistan and we honor them and remember them, but our focus has to be on the third Wise man, Beau Wise, that veteran who survived combat, but is having trouble surviving the peace,” said Fletcher. Register at  http://threewisementribute.org/participate/

Dynamic Warm-Up – Mobility
Prepare for..

WOD – For time:
100 wall-ball shots, 30/25, 25/20, 20/15.
**Go heavier than usual**

Then…

Strength:
Snatch balance 3-3-3-3-3 reps

Cool Down

Competitors or athletes wanting to improve your Fitness level:
3 RFT:
24 Calorie Row
16 Calorie Bike
8 Thrusters, 165/115

Midline Accessory Work
3×20 Weighted Abmat Sit ups – feet anchored

One thought on “Monday 151026

Leave a Reply