Tuesday, August 13
“I am building a fire, and every day I train, I add more fuel. At just the right moment, I light the match.” - Mia Hamm
New Shirt Order:
If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
2 rounds, not for time of:
45 secs of jumping jacks or single-unders
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 ring rows, pull-ups, or low-ring muscle-ups
5 inchworm push-ups or walking push-ups (see video below)
10 kettlebell Russian swings, light/moderate load
(NTE 10:00)
Strength/Skill
4 RFQ:
Single Arm DB Bent Over Row @20X1 x24 (12R/12L)
Bench Press (close grip) 4x12 @20X1
Athlete Instructions
4 sets of 8-12 reps.
WOD
21-15-9
Pull-Ups
Burpees
Athlete Instructions
A quick one! Hang on. Try to limit your breaks, pace through the burpees, and get this one done ASAP.
Strength B (can be done instead of WOD)
3 RFQ:
10-12 Pull-Ups
16-20 Goblet Cossack Squat @2111
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.