“If you know exactly what you want to be, you need to spend as much time as possible with people who are actually that already.”
—Gary Vaynerchuk
Announcements
“UnLabel Poverty” - Free, 3-day event continues tonight 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
2 rounds, not for time, of:
2 minutes of jogging, biking or rowing
10 air squats
10 steps of lunges
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
For quality:
L-Sit, 2 mins
Movement Demos
OR:
Candlesticks 3 x 15-20
WOD
For quality:
15 Pull-ups
Dumbbell Walking Lunge, pick load, 30 m
Run, 600 m
15 Pull-ups
Dumbbell Walking Lunge, pick load, 30 m
Run, 600 m
15 Pull-ups
Dumbbell Walking Lunge, pick load, 30 m
Run, 600 m
15 Pull-ups
Rest, then:
(Finisher)
Each for distance:
Air Bike, 5x 15 secs
Rest 1-2 minutes between efforts.
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling