Team!
Only a couple of sleeps until the big day. Check out the sign-up sheets for the WODs and get your name down. Bring family and friends and a donation for MS. Should be an epic 24 hours in support of our marathon heroes Rob and Donald and an equally epic WOD-stravaganza and community hang-out.
I know at least a few people are collecting pledges per WOD completed (Deanna, Kath, TeeJ) and pledge sheets are available in the office if you want to grab one and fill it out before the odyssey begins.
As mentioned in the previous post, we’ll have draw prizes regularly scheduled, some food will be available, and we have supplement samples from Popeye’s on offer as well.
Come on out and join the fun – these are the types of crazy nights that great memories are made of!
Turts.
Today’s Workout
Buy-in: Deadlift 5 x 3 – working up to a smooth, touch-and-go 3 rep weight
WOD: Mini – Wallup
This is a very short, quick workout demanding speed and accuracy. Don’t lose time on transitions, get back to your pullups or wallballs right away and get into it! Enjoy.
3 rounds for time of:
- 15 wallballs (14/20)
- 10 pullups
Zone 2 – scale to assisted pullups and wallballs to 10/14
Zone 1 – scale as needed
Then (not for time, just for completion) – 10 pistols per leg, parallette L-sit combined time of 120s (Rx) to 60s (Z2)
Cash-Out: Foam roll or massage ball achy spots
