December 4, 2015

Get your Mobi!!

Getting the mobi!!!

Weekend Info


6:30pm – Farewell Paleo Potluck for Coach Nikki


9:30am – Free Wod Saturday


9:00am – ReFlex – this mobility program is INCLUDED with all Unlimited  Memberships and only a $15 drop in for anyone else

12pm – Skillz & Sprintz – Included with all Memberships

dynamic movement prep
Group warm up 

50 n 50 ghd.

Deadlift protocol 
Warm up deadlifts to 80-85%
3 sets. Resting 3-4 minutes between sets
Keep weight between 85-95%
3 half range deadlifts (floor to top of knee)
Immediately followed by
6 box jumps  24/20

Emom 12 minutes
10-15 burpees. odd minutes
10-15 ring row even minutes

For distance.
10 rounds
30 seconds max row
30 seconds rest

Mad mobi
Press ups
Hamstring up n over
Shoulder band

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