Here is our FNL Sign Up Sheet for Friday Night Lights this week. Please sign up for a spot ahead of time!
Workout of the Day
1. WOD, part 1 (27:00-42:00)
Every 3 minutes for 5 sets:
3 Front Squats
2. WOD, part 2 (49:00-54:00)
EMOM 5 minutes:
10 Heavy Russian KB swings
5 Box Jump Over (24″/20″)
3. Cool Down (54:00-60:00)
1) 3 minutes of rowing, biking, or easy running.
2) Spiderman Stretch, 60 seconds/side
COACH AND ATHLETE NOTES:
Some good front squats making sure we are keeping our feet flat on the ground and balance over the middle of the foot. Then, a quick and intense OTM couplet…Make sure you challenge yourself enough with a heavy KB!
Post your scores to.
10th: MBS 10-year Anniversary
23rd: FNL Wk 1- Tiki Time (wear Hawaiian Themed Clothes)
2nd: FNL Wk 2- We’ve Got Spirit (wear your MBS gear)
9th: FNL Wk 3- Throwing It Back to the Stone Age (wear animal prints, caveman gear, mammoth hats)
16th: FNL Wk 4- St. Patrick Burke’s Day (wear green)
23rd: FNL Wk 5- The Fatigue’s Set In (wear camo or army fatigues)