Tuesday, June 17
“I think of doing a series as very hard work. But then I’ve talked to coal miners, and that’s really hard work.”
—William Shatner
Announcements
Ben is on vacation next week (23rd-27th). 7:30 AM class is moving to 7:00 AM (next week only) to allow Kelly to cover and coach. Thanks, Kelly!
Coach Dana is hosting his annual Summer Solstice gathering at his amazing farm this coming Saturday. All Pisgah members are invited! Scroll to the bottom of this page, below the WOD info, to see full details.
Warm-up
2 rounds, not for time, of:
2 minutes of jogging, biking or rowing
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
1:00 SA KB High Pulls (:30/side)
Strength/Skill
After WOD, Superset: 4 RFQ
Single Arm Dumbbell Row x 24 (12R/12L(
Standing Dumbbell Arnold Press x 12
WOD
4 rounds for time of:
12 L/12 R Kettlebell Snatches, pick load
12 Chest-to-bar Pull-ups
Run, 400 m
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Calves & Foam Rolling
Summer Solstice Gathering Info
Greetings Fam! We hope everyone’s having an amazing Spring! We are coming up on our 6th annual Solstice Gathering on June 21! Come enjoy this celebration of community and the sweet transition into Summer! Buddhagraph Spaceship will be providing the vibes! This is potluck style, so please bring a dish to pass. We will be grilling and smoking up a bunch of stuff for everyone as well! No dogs, please, as we have a working farm. Camping is welcome and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
3pm- til
45 Sandymush Creek rd
Leicester, NC 28748
From Asheville: when you take a right onto Sandymush Creek Rd, park In field directly across from little white church (Paynes Chapel) Park in the Front field !