Thursday 141023

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” – Mark Rippetoe

Yoga – Tonight at 7pm

Burpee Challenge Day 17

Dynamic Warm-Up-Mobility
Prepare for…

WOD: 16 Minute AMRAP for quality of:
200m Run * working form with smooth speed
1 Sled push down green 115/75 * working best driving position
1 Yoke carry across gym * working position and mechanics of carry
1 Rope climb “15*  working smooth technique, goal in 3 pulls 

MWOD
Foam roll  or Partner foot mash Quads, IT bands, calves, back. (2-4 min on each extremity)
KB Adductor –iliacus smash
Clearing Hip Impingement

*Competitors or athletes wanting to improve your Fitness level

Do  Active Recovery Day, smooth run,bike or swim. Do YOGA,  do the MWOD,  or make up a WOD you missed earlier this week.

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