Thursday 160707

Cam H

Cam H

Beach WOD and Summer BBQ at Pineview – July 16th. There is a sign up sheet on the Community Board, please put your name down and the number of people your bringing with you so we can plan for food. Also, if you have paddle boards, boat, watercraft, shade, chairs, etc… and are willing to share put it down on the sign up sheet. We will be providing the meat if everyone can bring a side dish to share that would be GREAT!!!! We had a great time last year and we expect to have an even better time this year!!!

T-Shirts are IN!! If you preordered one, yours will be set aside for you to pick up, I will be charging accounts for them by the end of the day :-)  If you did not order one and you want one, we did order a few extras….Get them while they last!!

Dynamic Warm-Up – Mobility

A.
WOD: 
17 min AMRAP

250m ROW
5 Burpees over the bar
10 Slam Balls
15 SDLHP 95/63 73/53 45/33

B.
MWOD: Hips and Psoas

*Scale reps and weight of movement as needed for smooth mechanical progression on A.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

Leave a Reply