Saturday, June 9, 2018

Friday, June 8, 2018
June 7, 2018
Monday, June 11, 2018
June 10, 2018

Saturday, June 9, 2018

SUMMER IS HERE!
1. Weekly Swim WODs are Posted! Look for them on Mondays!
2. We are planning for the 4th of July Parade!
3. Hydrate, Hydrate, Hydrate!

Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help.
Update: Melanie had 
surgery on Tuesday and seems to be doing well!

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!
**************************************************************
HAPPY BIRTHDAY CAROLYN!!!


Warm-up:
Run 200-400 meters
30 dynamic calf stretches
5 each:
Sit-ups
Squats
Push-ups
5 each:
Plate overhead sit-ups
Plate hugging squats
Plate floor presses
Burpees to plate

WOD:
Grab a Partner and…

Complete as many rounds a possible in 20 minutes of:
40 Plate Overhead Sit-ups
30 Plate Hugging Squats
20 Plate Floor Presses
10 Burpees to Plate
Run 200 meters

Rx weights: 25/45#

WOD Description: 
One partner will work at a time in increments of five except for the burpees…partners will alternate one at a time!

The goal is to use the same plate… passing it back and forth, and  jumping on the same plate for the burpees. Partners will then complete the run together.

If different loads are needed the waiting partner’s plate should be left on the ground and then picked up simulating the time it would take to pass the plate.

Recovery/Stretching:
400 meter recovery walk with pinch grip or barbell carry
“Y” stretch
Death stretch
Foam Roll

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