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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:
“A year from now you may wish you had started today.”
–Karen Lamb
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Nutrition:
Front Rack Mobility
B. Weightlifting:
12-15min to find a Heavy 3 Single Arm DB Thruster (cycled)
*The same weight must be done on both sides for it to count.
*You may only rest overhead. No resting in the front rack position (on the shoulder).
C. Metcon:
15min AMRAP:
Run 600m
30 Single Arm DB Thrusters (50/35)
Run 400m
20 SA DB Thrusters
Run 200m
10 SA DB Thrusters
Run 200m
AMRAP SA DB Thrusters
*The goal is to get to the AMRAP portion of the workout. Pick a weight that allows you to do so.
*Split the work between your left & right arms however you want.
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Post WOD Recovery:
Calf Smash
Quad Smash
