Warm up: 3 min jumprope, 3x
-5 ea 1 arm swings, 1 arm snatches 30#/20#
Skill/focus: BO Row
1 x 10, 1 x 5
Workout: BO row 8 x 3 @ 60-70% 1rm (dynamic effort)
45 s rest btwn efforts
10 lateral burpees
20 box jumps
row 250 m
4 RFT
Post bo weight and time for score
Has anyone seen Delilah? Our baby was stolen. . .
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Crime Stoppers: Some thieving low life SOB stole Delilah, our treasured tire sometime this week. She was last seen Sat. 8/20 after class. If anyone has knowledge of her whereabouts or the theft itself please contact me directly. A reward is being offered and the criminal (s) will be dealt with severely. Rumor has it the death penalty is being considered.
Tough Mudder Group Run: Sunday, Aug 28th. We will again meet at Bally Hoo's at Ehrlich and Gunn at 8 am. We will have both Coaches Amy & Sandy leading group runs at sub 9 and 10+ mile paces. Suggested distance is a 5 K. We are still 14 weeks out, don't overdue it in the beginning. We will build our distance gradually as we get closer to the Tough Mudder. You want to be at your peak right before our taper week not mid October. If a 5 K isn't challenging enough for you then I suggest you run it faster or if you are "jogging" it try really "running" it. and don't forget. . .
Hot Box Yoga: Sundays @ 10 am w/ Coach and Certified Yoga Instr Janet. Get mobile, flexible, improve your perofrmance, reduce injury potential and destress.
Gloves/Keys: if anyone accidentally picked up a pair of women's Nike gloves (black w/ orange swish) they belong to Lie Fa. If you find them please give to me and I will return to her. I know everyone is delerious at the end of some wods; please use the new cubbies for smaller items such as keys, gloves, cell phones etc. . . to decrease the likelihood of picking up someone else's items.
