May 17th, 2017

HUMP DAY

Welcome to the middle of the week, DGA. I had the chance to workout with the 830a class this morning, I’d like to say thank you to all you guys for cleaning up all of your things when you are finished with them!

PLEASE KEEP ALL DOORS CLOSED!

Please remember, we need to work on keeping all of the office, and bathroom doors closed. If you have kids that come into the facility, please share this with them as well! 🙂

#WorkingOutTheKinks #StillWorkingOnTheGnats

Fitness:

PC + Clean (Squat)+ Shoulder to OH- work to a tough single for the day in 5 sets
+
6 min AMRAP
10 Abmat Situps
10 Burpee Over the Abmat
rest 2 min
6 min AMRAP
10/8 cal row
12 DB Thrusters
rest 2 min
6 min AMRAP
10 Abmat Situps
10 Burpee Over Abmat

Competition:

400m run @ 75-80%
rest 2 min x 6
rest 5 min b/n sets 3 and 4
**All times should be the same
+
3 sets
Bretzel 10 breaths- try and get deeper with each breath
Shin box Rotation 10 breaths per side
**Play around with these…What feels tight?