October 21, 2016

20
Oct

October 21, 2016

Upcoming Events – Reminders

October 29 at 9 AM – HalloWOD costumed partner workout.

November 19 – Vero Beast (or Vero Beast Plan B!)

December 10 – 7 PM – Annual End-of-Year Party at Orchid Island Brewery

bagby-ski
Mike and Lukas

HAPPY BIRTHDAY NANDA!

Workout of the Day

*Include in warm-up – Hip openers:
2 sets of 10 goblet squats @ tempo (3sec down / 3sec up)
1:00 frog stretch

:05
3×3 Tempo Back Squats
3 seconds down, 3 seconds pause, 3 seconds up
barefoot

:20
2 sets of
5 kettlebell front squats
10 kettlebell front rack walking lunge

:30
3 sets of
5 strict shoulder press
8 each arm dumbbell row

:45
Mobility:
3 sets of:
1:00 each side pigeon stretch
1:00 each side couch stretch
2:00 box stretch

Post your scores to the Whiteboard.