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Friday…6/29/18

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Weekly Announcements:

  1. Summer Yoga with Chantel – read more here!
  2. Gauntlet For Glory, our first ever in-house partner competition, is slated for August. Read more here!

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Mindset:

“Everybody has a great idea for a startup, and so do their relatives, and they tell me, ‘You gotta build it.’ I say, ‘I have to believe in it.’ –Ashton Kutcher

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Nutrition:

What is your favorite restaurant you have EVER eaten at? Why?

 

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Movement:

A. MWOD:

Prep shoulders & lats

 

B. Skill:
10min alternating EMOM:
Odd min – 1-3 Muscle-Ups
Even min – 30 Double Unders

*Muscle-Up scale = Find something that will challenge you but help you progress further towards kipping pull-ups, chest to bar, or muscle-ups. Examples include hollow/arching on the ground or a bar, 5-8 pull-ups/C2B every round, or muscle-up turnovers. Work with the coach to find what’s right for you.
*Double Under scale = :30 attempts

 

C. Metcon:

5 rounds, each for time:
Row 250m
35 Double Unders
16 alt. Dumbbell Snatches (50/35)
-rest 2min-

 

*Increase pace with each round, with the last round being the fastest (ideally).
*Score is time of last round, but record all times in Notes section in Wodify.
*Double Under scale = Single Unders (same amount)

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Post WOD Recovery:

Foam roll calves and lower back

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