Workout of the Day: Monday, 2.3.14
THIS SUNDAY, at 9am, Coach Rachel is giving a Kipping Seminar! Sign up on Mindbody under “Seminars” to attend!
THIS FRIDAY, from 6-9pm, we’ll be hosting the Pre-Open In-House Competition! The teams will be sent to you later today. If you are not ON a team and would like to be a part of this event in any other way, please email email@example.com – we’re super excited for you all to showcase the hard work you’ve been doing AND to challenge yourselves to get to the next level during the Open!
WORKOUT OF THE DAY:
MOVEMENT PREP: 60ft. of each: Spiderman Step and Reach Behind, Spiderman Step and Overhead Reach, Lunge with Hands Behind the Head
STRENGTH: Front Squat – work up to 80% of your best and complete 4 sets of 2 alternating with a partner or 2 to gauge rest.
CONDITIONING: AMRAP in 10 minutes of: 15 Burpees / 60 Double Unders
*Pick a scale for the number of DU even if it is as low as 5 reps per round.
EXTRA CREDIT: Mash your quads with the barbell for 2 minutes on each side.