Friday 3/15/19

Friday 3/15/19

Savage Race! We need like 3 more people to get the group rate. Please run with us! You can mow down other runners, but I’ve heard from other people that you can definitely walk between obstacles (with me?!) as well. We’d love to have you join us. Sign up on our Google Form or shoot Guido a text at (404) 291-4567.
The race will be in Dallas, GA on Saturday March 30.

Announcements and Links
This Saturday! 03.16 Krav Maga Workshop,  1-2:30pm. Here’s the link to register.
03.18 5am Class added to Schedule on Monday!
03.23 Krav Maga Workshop, 1-2:30pm. 
Use this link to register.  Each Krav Workshop is $20 for members with the code MVMNT15.

“People don’t have to informed as much as reminded.” — Samuel Johnson
So do you need more information? Or simply reminded of something that worked in the past?
(via Brass Ring Daily)

Friday Fun: Aretha Franklin sings You Make Me Feel Like a Natural Woman at Kennedy center in 2015

Warmup
0:00 – 12:00
Jump Rope 3 Minutes
Animal Mobility

12:00 – 24:00
Team Warmup Drills

24:00 – 30:00
Workout movement prep

Conditioning
30:00 – 54:00

“Instrumental Rationality”

In teams of four, complete as many rounds as possible in 24 minutes of:

10 Chin-ups
20 Reverse Overhead Wall Balls
40 Battle Rope Double Wave Slams (hands should come higher than your head every rep)
“Rest” Station

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold the appropriate weight fully extended overhead. If the load is brought down before your teammates complete their work, all partners must immediately stop and perform 50 mountain climbers–that means each knee comes forward 50x.

L4 – 2x20k/2x14k
L3 – 2x16k/2x12k
L2 – no prescribed weight, use kbs or med ball
L1 – Medicine Ball, 15 Ring Rows

Recovery
Stretch – couch stretch, legs up wall

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