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Tuesday…11/20/18

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SCHEDULE FOR THIS WEEK:

Monday-Wednesday are normal.

Thursday we are CLOSED.

Friday we will have 5pm ONLY.

Saturday back to normal with 9am

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Mindset:

“The trouble in America is not that we are making too many mistakes, but that we are making too few.”
–Phil Knight (founder of Nike)

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Nutrition:

Banded Lat Stretch – 30sec/side

 

B. Skill:
8min EMOM:
Odd min – 4-8 Pull-Ups
Even min – 15 Sit-Ups
*Pick a pull-up variation that challenges you but allows you to stay moving. This includes but isn’t limited to: ring rows, using a band, strict pull-ups, kipping pull-ups, chest to bar, etc. Ask a coach if you’re unsure.
*If you’ve been practicing GHD Sit-Ups, you may do those in place of AbMat sit-ups. Ask a coach if you’re unsure.

 

C. Metcon:
10RFT:
15 Double Unders
10 Front Rack Lunges (75/55)
*Double Under scale = 30 Single Unders
*Lunges must be forward lunges.
*Rx+ = Overhead Lunges

 

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Post WOD Recovery:

Pigeon Pose – 1min/side

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