Thursday 160908

YOGA with Sara B7:15p 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.

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