Wednesday, June 11
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.”
—Michelangelo
Announcements
“UnLabel Poverty” - Free, 3-day event this weekend at 81 Broadway Street in Downtown AVL. Multimedia, story-sharing, panel discussions, poverty walk experiences, etc., designed to challenge stereotypes and assumptions toward our neighbors in poverty or experiencing homelessness. Come by!
Warm-up
3 mins of jogging, biking, or rowing
-- then --
2 rounds (not for time) of:
10 m high knees
10 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
100 m run, increase pace each set (OR 125 m rowing or 300 m air bike)
60 secs of rest
Strength/Skill
Tabata Box Jump, pick height
The Tabata interval is 2 mins of work followed
by 2 mins of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
WOD
Complete as many rounds as possible in 30 mins of:
Bike, 1200 m
Row, 500 m
Run, 400 m
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling