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 3: Mario! Come as a character, an object in the game…pretty much anything Mario 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:

“Just keep going. Everybody gets better if they keep at it.”
–Ted Williams

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Nutrition:

Stop eating standing up! You need to be seated to be in a parasympathetic state, the only way your body properly digests.

 

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Movement:

A. Warm-Up and MWOD:

Functional Progression 1 x 10 each side
Functional Progression 2 x 20 each side
Functional Progression 3 x 10 each side

For Quality: (not time, slow and controlled)
2 Rounds of:
10 each box lower downs
8 wall angels
6 goblet squats

 

B. Weightlifting:

Front Squat – 7×2 @ 70-80%

 

C. WOD:

EMOM 30 –
Minute 1 – 10 calorie row
Minute 2 – 5 single leg 53#/35# kb deadlift right
Minute 3 – 5 single leg 53#/35# kb deadlift left

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Recovery:

3 Rounds
30 banded good mornings
2 minutes each side couch stretch