Thursday 1/26

Ross sent over this pick from surfing in Nova Scotia a few days ago. Paddling in through a 7/11 slurpee  5 inches thick to get to the break. He said it took him 35 mins to 150 yards and was quite the workout.

Gym News: Remember grinder has been going on at 6:45pm Thursdays. Come down for a longer format workout with usually dinner to follow.  The more the merrier!

Performance & General Fitness
20 Min Circuit for Quality Reps
5 DH Pull-ups or Hard Ring Rows
10 KB Strict Press 5R/5L
15 Goblet Squats

Gents RX: PU @44# Press@ 53#  Goblet@ 70#
Ladies RX: PU @BW Press @26# Goblet @44#

Share the KB’s with everyone and if all are taken rest for a sec till the one you need opens up. If you MOD off the RX weights make sure the resistance is challenging for the given reps. Rest as needed between sets to go unbroken.

then

10 Mins or 10 Rounds – Teams of 3 Shuttle Runs.

Movement WOD
30 Mins
3 Min Row/Dyne
3 Rounds
3 Inchworm to Push-up
3 Squat to Stand (3 Sec Hold up/Down)
1 Spiderman Stretch R/L

 

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