02.08.2019
Hey Everyone!! This weekend our coaches and athletes will be down in Penticton for the Okanagan Valley Throwdown! Please come and support if you get the opportunity!
As a result, 8am-11am Open gym on Saturday, February 9th will be cancelled. This notice also shows up in Wodify, and has been removed from the schedule for the day! Sunday Super session with coach John will still run, at 9am only.
Have a great weekend!
Warm up:
| 12:00 running clock: |
| 1 length chameleon walk |
| 1 length toy soldiers |
| 10 Dowel goodmornings |
| 10 Dowel passovers |
| 20sec hollow rock |
| 20sec superman hold |
Conditioning:
| For time: |
| “Conga-line” by Coach John |
| In Teams of four, perform 3 rounds each, advancing |
| to the next station only once the team member |
| in front of you has moved on (Conga-line style): |
| 20 Box Jumps (24/20) |
| 25 Kettlebell swings (AHAP) |
| 25 Thrusters (75/55) |
| 20 Toes to bar |
Recovery:
| Posterior chain floss 2:00/ |
| Deltoid smash 2:00/ |