Wednesday…3/21/18

Important note – scores are not “finalized” until Wednesday night at 8pm, which is the deadline for affiliate owners (me) to validate them. Calm down if you don’t see your score populate on the leaderboard properly.
Don’t forget the theme for week 5: Character from any other game we haven’t done already. Ideas here: tetris, zelda, Donkey Kong, Mario Kart, Galaga, Ninja Turtles, Paperboy, Mortal Combat, Angry Birds, Frogger, Qbert, Pong, Duck Hunt…etc
Also, you owe it to yourselves to check and (and share share share!) the photo album from Saturday’s festivities – once again, Rob Rivera captured some incredible shots! Click here to go right to it and please tag yourselves.

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Mindset:

“I do not know anyone who has got to the top without hard work. That is the recipe. It will not always get you to the top, but should get you pretty near.”
–Margaret Thatcher

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Nutrition:

Eliminate grains, dairy, legumes and processed foods

 

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Movement:

A. Warm-Up:

Pre-Class: Breathing Drills + Functional Progressions
Class Warm-up:

For Quality, 2 Rounds:

  • 10 Table Top to Bear
  • 60 seconds of banded over head

 

B. Weightlifting:

Overhead Squat – 6 x 5

 
 

C. WOD:

4 RFT –

8 SA OH DB Lunge Rt (50/35)
8 SA OH DB Lunge Lt
Run 200m

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Recovery:

Banded lat pull downs

people working out in a group fitness class

A NEW YOU STARTS HERE

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