Wednesday, September 27, 2017

Tuesday, September 26, 2017
September 25, 2017
Thursday, September 28, 2017
September 27, 2017

Wednesday, September 27, 2017

Announcements!

Our t-shirts have been delayed because of the hurricane…
the shop was without power for a week!
We hope to have them sometime in the next week!

The Battle for the Booty standards are up!
We are excited to be hosting this competition at our box for our members!
The Event will be held on Saturday, October 14th ~ 8:30 – 4:00
Last year’s competition was a great success and we hope to have even more of our members take advantage of this fun Saturday with lots of friends!!!
Take a look at the standards and choose the level that is best suited for you…
then sign up in RhinoFit under your level. Participants will be competing against others in the same level.
The Deadline to sign up is Saturday, October 7th!
*********************************************************************

Warm-up:
HQ Warm-up ~ 10 reps of all!
20 Dynamic calf stretches
20 dynamic supine scorpion
Foam Roll

Skills:
Annie does DT ← Amazing!
Spend 5-10 minutes working through the DT Complex
in sets of 2 from bar-only
 to your working weight.

WOD:
1/2 DT + Walking Lunges
5 Rounds for Time…
6 Deadlifts
4 Hang Power Cleans
3 Push Jerks
20 Walking Lunge Steps in place (forward or backwards)

Rx weights: 105/155#

Post-WOD:
400 meter recovery walk with pinch grip carry
“Y” stretch
Foam roll

Leave a Reply

Your email address will not be published. Required fields are marked *