Malena
Motivational Quote of the Week, “Being challenged in life is inevitable, being defeated is optional.” Roger Crawford
Warm-up, (15min): 1/2 Tabata of KB Swing, Wallball, GPU. Dynamic Stretch
Strength, (15 min.): Back Squat
10/40 5/50 5/60 (5/70)2
WOD: VENDETTA
5 min. AMRAP
Buy in 20 Box Jumps
12 Back Squat 95/65
12 HSPU
Rest 5 min.
5 min AMRAP
Buy in 20 Box Jumps
9 Back Squat 115/85
9 HSPU
Rest 5 min.
5 min. AMRAP
Buy in 20 Box Jumps
6 Back Squat 135/105
6 HSPU
Icing: Tabata Ab Medley
FYI- Here is an itinerary for the hike this coming Saturday.
- Meet at the Grand Lake Library at 5:00 am
- Depart from Grand Lake at 5:05 headed to Bear lake near Estes Park
- Depart from Bear Lake Trail head a 6:30 am
- Arrive back in Grand lake between 3 and 4 pm
Here is a list of things that are important to have for the hike.
- Good shoes and socks. Put some kind of lubricant on your heals to prevent blisters.
- Bring some snacks like Powerbars or Lara bars.
- Water. I would take at least 2 qts.
- Make sure you dress in layers. It will go from cold when we start, to hot on the climb, to cold when we are up top, to hot when we get near the end.
- Bring a light rain jacket we will probably get wet at some point.
- Sunscreen