Tuesday, January 9, 2018

Monday, January 8, 2017
January 7, 2018
Wednesday, January 10, 2018
January 9, 2018

Tuesday, January 9, 2018

Announcements:
The Lurong Challenge begins next week!
Barbell Clinic with Bronco 1/19 at 6:30 ~ “Snatches”
…Please sign up in RhinoFit ⇑

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Warm-up:
With a running clock set for 18 minutes spend 6 minutes on each set:

1.  Cross-over Symmetry
2. 200 meter run
10 inchworms
20 meters of walking lunge steps
10 V-ups

3. Piriformis stretch
Prone scorpion

Foam roll

Skill:
The Walking Lunge

WOD for time:
100 Walking Lunge Steps with a Plate 25/45# ←scale to no weight 
Complete 5 Burpees to plate after every 10 lunge steps ←scale to 3 burpees
Cash out: 400 meter run

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
3 pull-up negatives

Piriformis Stretch
Foam roll


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