2/9/2015

Warm up

Roll-10min/ Neck Rotations 2 min/ shoulder rotations- 2 min/ Lumbar Looseners- 2 min/  Walking Samson Stretches-2min/ Skinny PVC-3 min

Deadlift Movement Prep-  8-10 min

-PVC Deads

-Kettlebell Deads

-Hip Mobility

Deadlift

5.5.5.5.5

Well done on Monday.

2/10/2015

“When Chuck Norris Swings a Sword the Air Bleeds”

Warm UP-

Roll-10min/ PVC-3min/ UP dog, down dog, child’s pose (lat Stretch) 6-8min

2×4 Movement-  Reverses, Tripod Extensions

WOD

5 Rounds For Time

24ft- Foot Hand Crawls on 2×4

72ft- Farmer’s Carry

:45 seconds Lalanne Plank

50- Mountain Climbers

Fun Last Two Days.

Keep in Mind   This weekend!!!!! look to the calendar….for the events!!!!   Saturday Bring  Friend Day, and on Sunday Recovery Seminar with Chris Nentarz!!!!