Aug 19 - Aug 21

I hope everyone had a good weekend! It was great going to the Lalanne Throwdown to watch Sam, Michael, and Yvonne compete! They did great!!

Monday's homework is a tough little wod! Please complete the following (please allow some time to recuperate after your class wod before attempting this one!):

20 pullups

then 5 rounds of row 500 meters, 10 thrusters at 105/75

finish with 20 pullups

As a reward for Monday's homework, Tuesday will be mobility day! Spend half an hour on your shoulder and back mobility, stretching both internal and external rotation of the shoulder joint, and use a lacrosse ball on the upper back area. Also spend some of that time stretching out the wrists. This is in preparation for Wednesday's workout....I'll keep it a surprise, but we'll work your clean technique and then prepare to go heavy, with a small wod to finish off!

Also, I apologize for the late notice, but this week's mandatory workout day will be Tuesday's muscle up/snatch workout! This will be a great day to practice those scaling options we talked about last Wednesday!

Mickey