REGULAR SCHEDULE today – 6AM, 12PM, 5:30PM, 6:30PM! Remember that we will be hosting a Flu Clinic during/after the afternoon and evening WODs; if you would like to get one, be sure to e-mail Bo Yoo so she can be sure to bring enough. Insurances ARE accepted — see our October Newsletter for more information!
Today is Day 1 of our Fall Wellness Challenge — it’s not too late to sign up on the gym whiteboard! We have a private Facebook support group for participating members and will be sharing lots of resources and tips there throughout the next three weeks. Join us!!!
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Strength
Front Squat (5-3-2-1-AMRAP)
5 reps @ 45% / 3 reps @ 55% / 2 reps @ 65% / 1 rep @ 70% / As many reps as possible with good form at 70% (record this #)
Alternative: 5×5 all at SAME weight, ADD weight from last 5×5
NO SUPERSET TODAY — ensure you take enough rest between sets, especially before last set
Conditioning
“Annie”
For Time:
50-40-30-20-10
Double-Unders
Sit-Ups
Scaling DUs: Count attempts, or 2-3x singles
Cool-Down
5+ MINS
Downward Dog – :30 hold
Upward Dog – :30 hold
Lax Ball Plantar & Calf Smash (1+ mins each foot/leg)