Monday, March 4, 2019

Saturday, March 2, 2019
March 1, 2019
Tuesday, March 5, 2019
March 4, 2019

Monday, March 4, 2019

Announcements!
HAPPY BIRTHDAY JODIE HOLMES (yesterday 3/3)!!!
Farewell party for Debbie Anderson 3/16… pick up a flyer!
Post your 19.2 scores by 8 PM tonight!

Brandon, our PT guy is back this week on Thursday!
The March Calendar is up! Mark your 150 WOD Challenge attendance!

BENCHMARK WOD
21-18-15-12-9-6-3 reps for time of:
• Thrusters

(M:95#, W:65#, Scaled, MM, MW, and Teens: 65#/45#, Scaled Masters: 45#/35#)
• Bar-Facing Burpees

20 minute time cap…

The Thruster
The Bar-facing Burpee
Back roll-up to V-sit and reach
Banded lat stretch/arm
External lat foam roll/arm

Recovery/Stretching
400 meter recovery walk with pinch grip carry
Supine scorpion
Piriformis stretch
Foam roll: hamstrings, glutes, back, and lats

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