Monday, June 9
“The question isn’t who is going to let me; it’s who is going to stop me.”
—Ayn Rand
Announcements
“UnLabel Poverty” - Free, 3-day event this weekend at 81 Broadway Street in Downtown AVL. Multimedia, story-sharing, panel discussions, poverty walk experiences, etc., designed to challenge stereotypes and assumptions toward our neighbors in poverty or experiencing homelessness. Come by!
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
2 rounds, not for time, of:
50 jump rope, any style
8 hollow rocks
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
3 RFQ
Weighted Strict Pull-Up (x 3 for max weight) or Bent Over Row x 8
Single Arm Farmer Carry x 2 lengths/arm
Side Plank x :45/each side
WOD
For time:
2 rounds of:
18 Pull-ups
35 V-ups
Jump Rope, 2 mins
-- then --
Rest 2 mins
-- then --
2 rounds of:
18 Pull-ups
35 Hollow Rocks
Jump Rope, 2 mins
30:00 cap
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling