Happiest of Happy Birthdays to Bethany! A million times Thank You for being such an amazing person and spreading your energy throughout the gym. We all love and appreciate everything you do! 

If you’re looking for a last minute gift for Bethany, I’m sure she wants nothing more than for you to sign up for the Open and the Nutrition Challenge! 

Mark Sauro was about to be called out for the Open….but he signed up last night. John Livergood, Philip Burns and Laura Hicks, your names are missing from my roster. Weird, right? 

Nutrition Challenge Talk: Tomorrow at 10:30 am. Come hear how the challenge will work and decide which track is best for you: Whole30 or Performance. You’ll have the privilege of listening to a presentation from Braden about his incredible health and fitness journey and how food has played a major role. We’ll also get you weighed in, before photos taken and answer all of your burning questions.

 

Warmup

Dynamic Athletic Movement

29 Burpees

Skill
Break up reps into manageable sets

Levels 3/4
25 Single Rep Max Effort Kips*
50 Ring Push-ups
120 Sec Hollow Rocks
50 Plyo Step-ups R/L

*The idea is to kip so hard your belly comes to the bar–the sternum should be well above it. You should drop down and release the bar after every rep.

Level 2
25 Chin-ups
40 Ring Push-ups
120 Sec Hollow Hold
120 Lunges (alternating)

Levels 0/1
50 Ring Rows
30 Ring Push-ups
120 Sec Hollow back practice
100 Lunges (alternating)

Conditioning

“The Manager’s Special”

20 Minutes AMRAP

Levels 3/4
2 Rounds AFAP
12 Box Jumps
8 Pull-ups 
7 Squat Snatches
REST 60 sec, then repeat

L4 – 105/75
L3- 75/55

Levels 0-2
2 Rounds AFAP
12 Box Jumps
8 Pull-ups (8 Ring Rows)
7 Kettlebell Goblet Squats
REST 60 sec, then repeat

L2 – 32/24