Warm-up: 10 Arm Circles/ Leg Swings (all ways), (10/5 Ring Dips, 5 Narrow/Wide/Normal Air Squats, 5 Narrow/Wide/Normal Push-Ups x3), 15 Good Mornings
Front Squat: 4RM
MetCon – For Time:
6 – 400m Repeats
(Score is slowest time. Rest 2 minutes between runs)
Finisher: Foam Roll
September has been hectic; really, really hectic, especially for those Saturday classes. We have been out of town, had weddings, races, football games, and all sorts of craziness. I know you guys were looking forward to this Saturday’s free class, but alas we have to cancel it on short notice. We will still have the open gym for members at 9AM. Please come and do… well, whatever you want! You can lift, work on your hollow rocks, make-up some MetCon, mobilize, or just chit chat (we know you guys are social butterflies). If you had friends planning on coming this weekend, urge them to come to one of our normally scheduled during-the-week classes.
<3 Coach Miss J