WOD: Thursday 9/1/16

September 1, 2016

September is here!!

Hours will proceed as normal through the holiday weekend. There will be no afternoon classes on Monday 9/5/16.

 

This year's "Lift Up Autism" fundraiser will be held on Saturday 9/10/16!

We'll be running heats for "Luke" at 8am. Signups can be made at the following link:

Lift Up Autism

 

Make sure to choose the $35 donation option if you want a shirt! Looking forward to seeing everyone come out and sweat for a good cause!

 

 

Warm-up:

  - Coach's Choice!!

 

Strength/Skill: Shoulder mobility!

  - Spend 5m rolling out upper back (thoracic spine)

  4x

  - 20 x Face Pulls (bands or kaiser)

  - 8 x L-Arm Strict Arnold Press (w/kettlebell)

  - 8 x R-Arm Strict Arnold Press (w/kettlebell)

  - 10 x Kip Swings

 

Metcon: 10 x 30y Sled Drag

  (This is a recovery workout, not a drag as much weight as possible workout)

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