Hey Folks!
Great work – Sounds like LOTS of Folks improved their 1/2 Speal vs. Khalipa times. In case you didn’t recognize it, we did this WOD about 5 weeks ago! :) I improved, which I’m happy about.
Kristin and I are hoping to put a team or two (or three!) in for Element’s Team Challenge. It’s my old gym and one of the oldest and best in Ontario – So it will likely be a really good competition. We’ll start a list on the white board and start structuring some teams so we can balance them out and get signed up!
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WARM UP
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts
*Add 5 pounds to last sessions deadlifts.
*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)
3 Back Squats @65%
10 Sit ups
30 Double unders
Stretch – Hamstrings, Calves, Pecs, Forearms
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