Thursday 160901

YOGA with Sara B – 7:15p Every Thursday! 

Nutrition Challenge Updated Information is written on the Community Board, be sure to check it out. New start date for the Challenge is September 12th. There will be a optional Bod Pod, pre and post challenge body fat measurement done. 

Dynamic Warm-Up – Mobility
Prepare to for..


WOD: “Threes Company”
Teams of 3
12 rounds of:
30 seconds on 30 seconds off
Max Russian twists w/ med ball
Max Burpees
Max heavy Sled push
*Teams will work at the same time and then rest and rotate to the next station
*Score is total reps as a team


B. ROMWOD for 20 minutes. 

C. Accessory Work (Test Week)  *see PDF for week on white-board

Max reps behind the neck press at 70% of bodyweight.
Max weight 80-120 meter 1 arm farmer’s carry (right arm)
Max weight 80-120 meter 1 arm farmer’s carry (left arm)

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

D. See programming on white board.


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