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 4: Pac Man! Come as a character, an object in the game…pretty much anything Pac Man is good to go!
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:
“Once you choose hope, anything’s possible.”
–Christopher Reeve
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Nutrition:
When should you take protein powder for muscle building? Within 30 minutes post-workout.
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Movement:
A. Warm-Up:
Pre-Class: Breathing Drills + Functional Progressions
Class Warm-up:
3 Rounds –
8 Russian KB Swings
8 Empty Barbell back squats
B. Skill:
3 Rounds
5 each side KB windmills
5 each side lunge halos
*weight is athlete’s choice based on comfort
C. WOD:
2k row
then
1 mile jog
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Recovery:
Walk 200m
