YOGA with Sara B – 7:15p Every Thursday!
2016 Fall Nutrition Challenge!!! Want all of your questions answered? Come and join us for a meeting that will cover guidelines, rules, regulations and registration. Saturday, September 10th@ 06:00 (yes…a.m. peeps ) At Letrono. The cost of the Challenge will be a $65 buy in as well as paying for the Pre and Post Bod Pod testing, this cost is roughly $30 for pre-test and $30 for post test. Sign up’s for the BOD POD testing are on the Community Board, get your spot and read the flyer to answer all of your questions.
Dynamic Warm-Up – Mobility
Prepare to for..
EMOM – Choose 12 , 10 or 8 per min per movement, stick with it for WOD
4 RDS of
cals per min ROW (have at least 20 sec of rest per min)
-REST 1 Min-
4 RDS of
cals per min Assault Bike (have at least 20 sec of rest per min)
-REST 1 Min
each of Partner Med Ball situp passes (have at least 20 sec of rest per min)
B. ROMWOD for 20 minutes.
C. Accessory Work (Test Week) *see PDF for week on white-board
Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
D. See programming on white board.