Warm-up:
Run or row
Roll out quads
Lax to hips
15 leg swings
15 wall squats
10 push ups
10 ring rows
Zombie walk down
Inch worm back
15 dislocates
15 good mornings
Strength:
Every two minutes, for 16 minutes (8 sets of)…
Front Squat x 3-4 reps
Goal is to increase load used last week.
WoD:
For time…
Row 1000 Meters
75 Kettlebell Swings (53/35)
50 Wall Ball Shots (20/14)
Extra work:
Every minute, on the minute, for 6 minutes…
Minute 1 – Negative Pull-Ups x 3-4 reps (4 sec descent)
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Mobility:
Mash quads
Couch stretch
Lax shoulders
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October Athlete of the month: Meghan Murray
October 9, 2021
Athlete of the Month for September: Larry Whittington
September 12, 2021