January 10, 2017

9
Jan

January 10, 2017

AMRAP in 8 Minutes of:
200 Meter Row
2 Rope Climbs
*heats of 8

Rest 8 minutes

AMRAP in 8 Minutes of:
15 Calories – Bike
10 Handstand Push-ups

Midline-
3 sets of:
10 Toes to Bar (Rx: unbroken)
:30 Back Extension Hold on GHD machine (chest parallel to floor)

Mobility: 1 set:
1:00 Twisted Cross each side
2:00 Saddle Stretch

Coaching Update

This will be Alyssa’s last week as a class coach. We are sad that we won’t see her for several hours each morning, but she will still be at athlete at our gym, so we will get our “Alyssa fix” on a regular basis. She is going to go back to teaching, which will allow her to spend the mornings with her kids. We are happy that she can have more family time, but will miss her sweet demeanor on the coaching floor.

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