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Weekly Announcements:
- Don’t forget our Summer Specialty Class Offerings. Especially all you 9am people who love to swing on rings…
- Summer Yoga with Chantel – read more here!
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Mindset:
“The power of an air force is terrific when there is nothing to oppose it.”
–Winston Churchill
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Nutrition:
If you’re going to take the time to make a nutritious meal, consider doubling the recipe or making a casserole or slow cooker meal. This will provide you with leftovers and a meal the following day. Big time saver!
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Movement:
A. MWOD:
Front Rack Mobility
B. Weightlifting:
30min to a 1RM Clean & Jerk
C. Metcon:
5RFT:
5 Clean & Jerks @ 60% of above
8 Chest to Bar Pull-Ups
*For the clean and jerks, you must full squat each rep, but you do not have to split jerk.
*Rx+ = 70% C&J
*10min Time Cap.
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Post WOD Recovery:
Lat stretch – 2min each side
Couch stretch – 2min each side
