Thursday 160324

Friday BBQ, starting at 5pm. The BBQ meat will be ready to eat by 6pm. Please bring a side dish to share! If you have not yet put your name on the community board that you are attending, do so today so we have a good count of how many people will be there and EATING!!! Come spend your Friday night celebrating the last week of the CF Open, accomplishments, PR’s and most of all our amazing community. 

Dynamic Warm-Up – Mobility

Prepare for..

WOD: “Lucky Partner
800 m Run
5 Rounds of:
10 Slam balls 40/35 35/30 30/25
5 Burpees
800 m Run

MWOD: Partner Smash

Partner Stretching With Boz and Angel | Feat. Kelly Starrett | Ep. 46 | MobilityWOD

Smash the best! Pat Mendes Tough | Feat. Kelly Starrett | MobilityWOD

Competitors or athletes wanting to improve your Fitness level:   Recovery Day in preparation for 16.5, or do MWOD.

Active Recovery Day… Prepare for 16.5 
A.
Mobility and Maintenance
* Complete MWOD

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
* Get out of the gym and go play..

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