September 19, 2016

18
Sep

September 19, 2016

Have You Registered? 

Sign up today for Vero Beast! The registration link is in the “Vero Beast” section of this website. This is your opportunity to show off all of your hard work, while throwing down in your home gym with friends.

Not competing? We need volunteers. Anyone wanting to donate their time on November 19 as a judge, equipment crew, etc. should email Mikaela at [email protected] Make sure to tell her your shirt size and preference (tank or tee).

Want to be a sponsor? By donating cash or prizes for podium finishers, you will receive a booth space in our vendor area as well as mention on the event blog and at the event. email [email protected] to participate.

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Attention NUTRITION CHALLENGE participants: you should have all received your instructions via email Saturday.

Workout of the Day
:05
Hip Openers
2 sets of 10 goblet squats @ a tempo 3sec down 3sec up
1:00 frog stretch

:10
3×3 Back squats
3 seconds down, 3 seconds pause, 3 seconds up
* barefoot

:25
5×1 Squat clean + 1 front squat @ 65/75%

:40
4 sets of:
2/3 strict + 3 kipping muscle ups
2/4 strict + 4 kipping hand stand push ups

:50
Midline:
2 sets of:
25 abmat sit ups
1:30 hollow hold

Post your scores to the Whiteboard.