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Weekly Announcements:
- Murph – Saturday @ 9am – BBQ to follow
- Don’t forget our Summer Specialty Class Offerings. Especially all you 9am people who love to swing on rings…
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Mindset:
“The common denominator of success is in forming the habit of doing the things that failures don’t like to do.”
–Albert Gray
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Nutrition:
Get your mind right. – Nutrition success is mostly psychological, so pairing your healthy dieting with a quality self-improvement book is one way to make sure that you don’t get discouraged and go back to your old ways. This is a time to improve both physically and mentally.
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Movement:
A. MWOD:
Prep movements for the chipper
B. Metcon: For Time:
50 cal row
50 T2B
50 Dumbbell Hang Power Clean & Jerk (50/35)
50 Dumbbell Box Step Overs (24/20)
15 Left-Arm Dumbbell Overhead Lunge Steps
15 Right-Arm Dumbbell Overhead Lunge Steps
*20min Time Cap.
*Use one Dumbbell. On the Hang Power C&J, complete 25 on one arm before completing 25 on the other.
*On the Box Step Overs, you may hold the DB however you like.
*T2B Scale = Knee-Ups (same amount)
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Post WOD Recovery:
Pigeon Pose – 2min each side Glute smash w/ lacrosse ball
