WOD for Thursday May 4th:

Running Clinic

May 13th 10:30-12:30

Want to run faster and farther with less injury? From Beginner to advanced, your technique can always be fine tuned. Through drills and video analysis, we will spend 3 hours preparing you to run.
Led by Coach Danny and Coach Geoff, this seminar will focus on the POSE Method of running, and will benefit all level of athlete.

$50

Limited to 15 People

Click Here to Register

WORKOUT OF THE DAY

Fitness

A) Split Squat: Low Carry DB; Build to 8RM @30X1 per side.  Rest as Needed.
B) Mixed Grip Assisted Pullup: 3 Sets: Max Reps in 1 minute @60-70% Max Load.
C) EMOM 1C:: Every minute, on the minute, for 18 minutes:
Minute 1 –
12 Hanging Knee Raises
Minute 2 – 8-10 Burpees
Minute 3 – 10/8 Cal AB

Performance

A) Rear Foot Elevated Split Squat: Low Carry DB; Build to 8RM @30X1 per side.  Rest as Needed.
B) Mixed Grip Weighted Pullup: 3 Sets: Max Reps in 1 minute @60-70% Max Load.
C) EMOM 1C:: Every minute, on the minute, for 18 minutes:
Minute 1 – 6-8 BBJO
Minute 2 – 12 T2B
Minute 3 – 40 Double Unders + 8 American Swings

GOOD READING FOR THE WEEK

Foods to Avoid to Fight Inflammation

Why Your Mobility Drills Don’t Work

THOUGHT FOR THE DAY

“Just play. Have fun. Enjoy the game.” –Michael Jordan

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