02/09/18

Rings.

It is our 10-YEAR ANNIVERSARY PARTY TOMORROW!!! We have food and fun for everyone – Everyone is invited (neighbors included!).

9am – Bootcamp 5k time trail
10am – Group workout (all skill levels welcome)
11-1pm – Chili Cook off, raffles, and prizes

Workout of the Day
1. Workout (30:00-50:00)
For time:
50 Strict Pull-ups
100 Push-ups
200 Walking Lunges (no added weight)

L3 – 50 Pullups / 100 Pushups
L2 – 30 Pullups / 75 Pushups
L1 – 30 Assisted Pullups / 60 Pushups

2. Recovery (50:00-60:00)
1) Flexibility to elongate the muscles
1:00/1:00 Band Pec and Shoulder Stretch
1:00/1:00 Band Distraction (Shoulder) + Arm up and over.
10/10 Band Hamstring PNF Stretch
*relax 0:10, contract 0:10

COACH AND ATHLETE NOTES:
The rule today is No-Breaking-Into-Rounds. It’s a straight-through WOD of your hardest pulling motion and hardest pushing motion finished off with some lunges. This is designed to be broken into many sets, early and often, Even if you can’t do the entire number of reps at your hardest movement, start with that, and scale as you go. Maybe that means 5 strict pullups, and then 25 kipping, and then 20 jumping pullups. Get creative and stay challenging!

Post your scores to the Whiteboard.