September 23, 2016

Upcoming Event Reminders

Don’t forget…

  • THIS Saturday at 10 AM: final yoga class with Rana before we put regular sessions on hiatus and do special classes once in awhile.
  • October 29 – partner costume HalloWOD at the 9 AM class.
  • November 19 – Vero Beast. Register today!
  • December 10 – End of Year Party at Orchid Island Brewery

Han and Laura 

Workout of the Day
Shoulder openers – 2 sets of:
10 foam roll wall slides
10 prone pvc lift-offs

Barbell warm-up

Split Jerk (off the rack)
3×3 (moderate)
3×2 (moderate-heavy)
3×1 (work to heavy single)

3×3 Push press

3 sets of:
150m sled push
150m slam ball or sand bag carry
rest as needed

Midline: 3 sets
8 each way stir the pot
:40 sec plank
:40 sec plank L
:40 sec plank R

Post your scores to the Whiteboard.


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