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Monday…5/21/18

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Weekly Announcements:

  1. Murph – Saturday @ 9am – BBQ to follow
  2. Don’t forget our Summer Specialty Class Offerings. Especially all you 9am people who love to swing on rings…

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Mindset:

“The common denominator of success is in forming the habit of doing the things that failures don’t like to do.”
–Albert Gray

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Nutrition:

Get your mind right. – Nutrition success is mostly psychological, so pairing your healthy dieting with a quality self-improvement book is one way to make sure that you don’t get discouraged and go back to your old ways. This is a time to improve both physically and mentally.

 

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Movement:

A. MWOD:

Prep movements for the chipper

 

B. Metcon: For Time:

50 cal row

50 T2B

50 Dumbbell Hang Power Clean & Jerk (50/35)

50 Dumbbell Box Step Overs (24/20)

15 Left-Arm Dumbbell Overhead Lunge Steps

15 Right-Arm Dumbbell Overhead Lunge Steps

 

*20min Time Cap.

*Use one Dumbbell. On the Hang Power C&J, complete 25 on one arm before completing 25 on the other.

*On the Box Step Overs, you may hold the DB however you like.

*T2B Scale = Knee-Ups (same amount)

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Post WOD Recovery:

Pigeon Pose – 2min each side Glute smash w/ lacrosse ball

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