Sunday, June 15
“If you know exactly what you want to be, you need to spend as much time as possible with people who are actually that already.”
—Gary Vaynerchuk
Announcements
“UnLabel Poverty” - Free, 3-day event continues tonight 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
2 rounds, not for time, of:
2 minutes of jogging, biking or rowing
10 air squats
10 steps of lunges
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
For quality:
L-Sit, 2 mins
Movement Demos
OR:
Candlesticks 3 x 15-20
WOD
For quality:
15 Pull-ups
Dumbbell Walking Lunge, pick load, 30 m
Run, 600 m
15 Pull-ups
Dumbbell Walking Lunge, pick load, 30 m
Run, 600 m
15 Pull-ups
Dumbbell Walking Lunge, pick load, 30 m
Run, 600 m
15 Pull-ups
Rest, then:
(Finisher)
Each for distance:
Air Bike, 5x 15 secs
Rest 1-2 minutes between efforts.
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling