Cory ended up not going out of town for the weekend. So...there will be classes tomorrow at 8 and 9 AM only.
If you decide you want to run/walk in the race tomorrow...you can still sign up in the morning and participate. Just be out at the field house next to the track/football field by 8 am.
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Warmup: Agility/Line Drills, Mobility/Mashing (Chest, Triceps and Shoulders)
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1 Mile Run - give yourself time to recover before doing WOD - What...did you think because you chickened out of running in the 4th Annual Adam Brown Shamrock Run that you wouldn't have to run tomorrow? Pfffffffttttt...
WOD: "Five on the Black Hand Side" - courtesy of Afro Brutality Barbell Club
5 Rounds of the following 5 Min AMRAP / 1 Minute Rest between each
5 Power Cleans 155/105 -- scaled 115/85
10 Push ups
15 Squats
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Bonus work: 100 Ab Movements of your choice (mix and match however you want
50 Back Extensions
If you decide you want to run/walk in the race tomorrow...you can still sign up in the morning and participate. Just be out at the field house next to the track/football field by 8 am.
-------
Warmup: Agility/Line Drills, Mobility/Mashing (Chest, Triceps and Shoulders)
-------------
1 Mile Run - give yourself time to recover before doing WOD - What...did you think because you chickened out of running in the 4th Annual Adam Brown Shamrock Run that you wouldn't have to run tomorrow? Pfffffffttttt...
WOD: "Five on the Black Hand Side" - courtesy of Afro Brutality Barbell Club
5 Rounds of the following 5 Min AMRAP / 1 Minute Rest between each
5 Power Cleans 155/105 -- scaled 115/85
10 Push ups
15 Squats
-------------
Bonus work: 100 Ab Movements of your choice (mix and match however you want
50 Back Extensions
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