Thursday, January 4, 2018

Wednesday, January 3, 2018
January 2, 2018
Friday, January 5, 2018
January 4, 2018

Thursday, January 4, 2018

Welcome Back and Happy New Year to ALL!
Just a reminder of my annual wish for everyone…
⇒BELIEVE IN YOURSELF!⇐
Let’s make 2018 an amazing year!

Announcements:
A BIG Thank you to Adam and Traci for a Super-Fun New Year’s Eve Party!
KidFit Begins Monday 1/8

Supplemental weightlifting begins Tuesday 1/9
Please sign up in RhinoFit!
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Warm-up:
Sprint 30 meters
20 sit-ups
Walking lunge 10 meters
:30 Bar hang
Bear crawl 20 meters

10 Squats

If you missed it yesterday…
Do your
 Max Rep Strict Pull-ups (be sure to record in SugarWOD!)
…Scale to Max Rep Barbell (seated) Pull-ups…no bottom touching

Dynamic Prone scorpion
Dynamic Supine scorpion

WOD:
For time…
Sprint 20 meters
Farmer Carry 20 meters
Sprint 40 Meters
Farmer Carry 40 meters
Sprint 60 Meters
Farmer Carry 60 meters
Sprint 80 Meters
Farmer Carry 80 meters
Sprint 100 Meters
Farmer Carry 100 meters
Return up the ladder…80, 60, 40, 20

Rx weights: 35/50# kettlebell or dumbbell

Recovery/Stretching:
Recovery walk… 3 minutes inside the gym…
3 Pull-up negatives – Bar or Barbell (go for 10 seconds on each if you can)
“Y” stretch
Foam Roll

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