6.28.2019

Hey Tribe!

This coming Monday is Canada Day!! Get outside and celebrate our awesome country. Below is our schedule for the weekend:
Saturday, June 29 : 8am – 11am open gym
Sunday, June 30 : 9am Super Session with coach John
Monday, July 1st : 9am Hero WOD, 10am – 12pm Open Gym

Have an awesome long weekend!

Warm up:

3x 1:00 ea

1.Row

2. Banded straight arm pull down

3. 30-45sec Handstand hold
OR
30-45sec Dead hang hold

Strength:

Strict Pull up
6-6-6-6-6-6
(Building, weighted if possible, overhand grip only)
rest 2-3 mins

Conditioning:

AMRAP 24:00 (6x)
In Partners:
Partner A works for 2:00 while Partner B
rests, then switch

Every 2:00
Calorie Row (14/12)
AMRAP Shoulder to Overhead (95/65)

Recovery:

4:00 (2:00 L/R) EACH
Banded overhead distraction
Banded Bully