John
Motivational Quote of the Week, “Strength grows in the moments that you think you can’t go on, but you keep going anyway”
On Wednesday the 5:15 and 6:15 pm classes will be set up to allow the teams participating in the Throwdown to practice and strategize for Saturday. Teams should try to get all three members there so thy can practice. We will have a WOD planned for those who are not in on the Throwdown.
Warm-up, (15min): 5 Min AMRAP of 10 Lunges, 10 Push-ups, 10 Air Squats, 10 Sit-ups. Dynamic Stretch
Strength, (15 min.): Back Squat
5/40 5/50 5/60
We are going to stay light this week.
WOD: SLINKY POWER
For Time:
21 Slamball 40/30
5 Tire Flips
1 Legless Rope Climb
15 Slamball
5 Tire Flips
1 Legless Rope Climb
9 Slamball
5 Tire Flips
1 Legless Rope Climb
Compare to 10.9.15
Icing: Couch Stretch 2 min. Twisted Cross 1 min. ES Puppy Dog 2 min.