September 20, 2016

19
Sep

September 20, 2016

Save the Date – HalloWOD

Head’s up: On Saturday, October 29 at the 9 AM class, we will once again do HalloWOD, our costumed partner workout. So, grab a partner and plan. The best costumed duo will receive a free month of Vero Barbell classes!

hallowod
The crew at last year’s HalloWOD

HAPPY BIRTHDAY TO RACHEL HOLCOMB!

Workout of the Day
:10
24 min EMOM
Minute 1 – 8 calories or 30 seconds – Air bike
Minute 2 – 10 or 30 seconds –  box jumps 24/20
Minute 3 – 10 or 30 seconds –  Hand release push ups
Minute 4 – 8 calories or 30 seconds – Row
Minute 5 – 30 reps or 30 seconds – double unders

Minute 6 – 12 wall balls
*the point of this workout is to develop movement proficiency; if you can’t complete the posted reps within :30, then move for :30 with perfect technique. 

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

Post your scores to the Whiteboard.