Wednesday 130918

The Yoke "Gerdy" Team Event 3 IronWorxs

The Yoke “Gerdy” Team Event 3 IronWorxs

“I dream of painting and then I paint my dream.” – Vincent Van Gogh

Grizzly Tracks 5K Saturday Sept 21st, 9a –  “Grizzly Tracks 5k” if being hosted by one of our own, Boyd, aka “DOC”. His dental office is helping host this event for an inner city title one elementary school, Gramercy Elementary School. This school is in need of so many things. As a community we are asking you to come help and support these kids… let them know people care about them. You take your children to school everyday… did you ever think about all the resources they have? How it would be if they didn’t have it? Come out and help support this school and the kids that attend there. These kids deserve everything we can give to them. So… please find in your hearts and your time to come support these little one’s! Donations are also being accepted. Come out and support this great cause and also learn about you child’s oral health. All the proceeds will go towards an audio sound amplification system for each classroom. Join in the fun to help raise awareness that physical activity is fun and it’s important to get up and move! Donations are also being accepted if you can’t attend the race but you would like to support! http://www.grizzlytracks5k.org/

To learn more about your child’s oral and to see Doc’s debut on Good Things Utah. http://www.abc4.com/content/about_4/gtu/featured_on/story/Helping-Your-Childs-Oral-Health/YvJ9gQZb70iHwAO1BMN4MQ.cspx

Mobility-Warm-Up
Prepare for…

Skill: Rope Climb 3 accents  



WOD: “Gilda”
15 min Amrap
7 Manmakers  #45/25 DB
50 ATG Squats
2 Rope accent

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

 

CF Endurance:
Tabata Bike

WOD
BB Complex 4×6 perform 6 reps of ea before moving to next #115/83
Rest 2min between ea set
Dead Lift
Clean Pull
Close Grip Snatch
Back Squat
Good Mornings
Row

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