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

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Monday, June 16

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Saturday, June 14