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!!!!