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Weekly Announcements:
- Gauntlet For Glory, our first ever in-house partner competition, is slated for THIS SATURDAY, August 18th. Read more here!
- Don’t forget, the 9am morning class will be moved to start at 9:30am. We will also be removing our 7pm class on Tuesday and Thursday evenings.
- For a blog by Coach Mark James about the upcoming programming, click here!
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Mindset:
“Think of what you have rather than of what you lack. Of the things you have, select the best and then reflect how eagerly you would have sought them if you did not have them.”
–Marcus Aurelius
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Nutrition:
Last week I touched on KISS with regards to nutrition. Try this: 40/30/30 – the ratio of carbs/fat/protein you should have at each meal.
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Movement:
A. MWOD:
Posterior chain and shoulder activation
B. Skill/Strength work:
B1. Back Squat 3×10 AHAP
B2. Shoulder Press 3×10 AHAP (From the Floor)
*Superset. Hit your backsquat, hit your shoulder press then recover for 2 minutes.
*10 reps is cardio! Control your breathing and bracing.
C. WOD:
21-15-9 for time –
Snatch (95/65)
Pull Ups
*RX+ = C2B Pull Ups & Snatch at 115/85
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Post WOD Recovery:
Posterior foam roll & Banded Lat stretch
