190819 - Motivation Monday

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THIS SUNDAY! Join us for Yoga followed by beer/kombucha-mosas and donuts! Everyone welcome! Only costs $5!

Strength Program starts today and will last 4 weeks!
We will retest our 1 Rep Maxes the week of September 23rd!
THAT weekend on Saturday Sept. 28th, we will be having our “Bags for Bags” event! More details to follow!

? of the DAY - What’s a goal you accomplished recently???
(Let’s add those goals to the board!)

WARM UP -
2 minutes of cardio
Banded Push Ups
Banded Strict Press
Banded 90 Degree Walk Outs (Internal/External)

STRENGTH -
Strict Press
(55% of 1RM)
5x7 - 5 Sets of 7
With only 1-2 minutes of rest in between each

COACH PREP -
Muscle Up Scaling (Jumping C2B Pull Ups)
PVC Burgener Prep for Snatch

WOD -
AMRAP 7:
10 Power Snatches 75/55
3 Bar Muscle Ups

GOAL FOR THE WOD - More than 4 Rounds! These snatches should be super light and quick and unbroken!