Tuesday, August 29, 2017

The shirt designs are starting to come in..


The submissions for the fall shirt design are starting to come in. Yay! I know we have lots of graphic designers at the gym. I'm sure doing a shirt design is just as appealing if I was asked to submit some code for a contest. So thanks for your effort, I love seeing everybody's ideas. I know I made the deadline the 31st, but realistically I won't get a chance to get the ballot made until the weekend, so there's a bit of a grace period there. But don't waste time, once I make the ballot, I'm not changing it.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

clean 5-3-2-3x2

Accessory/Skill

2 windmills between strength sets

Group Workout

6 rounds:
Heavy goblet squat carry and 10 goblet squats with minimal rest

then

100 kettlebell swings for time, only put it down as needed. Limit rest to three breaths and go!

then

2 minute bar hang



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