190909 - Last week of the strength program!!!

MONDAY - Backsquat
TUESDAY - Press
WEDNESDAY - Memorial WOD in the morning and NO EVENING CLASSES!!!
Meet at the “C.B. Potts Brewery & Taproom” (1831 E. Mulberry) at 5pm for our annual 9/11 Memorial 5k Burden Walk! We will have lots of heavy stuff to carry and pull around the 3 mile loop! We will probably kick off the walk at 5:30pm so if you’re going to be running late, let Coach Lo know about it so she can save something heavy for ya!
THURSDAY - Triple Strength Day!!!!
FRIDAY - Open Prep WOD
SATURDAY - NO OPEN GYM!!!! Come cheer on our 8 competitors at “Project Uplift” starting at 9am! It’s at the MadWire Campus and will end around 3pm!
SUNDAY - Barbell Club (everyone welcome) from 8-10am AND open gym from 10am-12pm!

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? of the DAY - Favorite thing about your job/school/career?

WARM UP -
3 Rounds
100m run/row/ski
5 light goblet squats
5 light squat press (each side)
5 down dog to cobra
5 squat therapy

MOBILITY -
Side Hip
Lacrosse ball roll calves

STRENGTH -
Backsquat
10EB, 3 @ mid, 2 @ mid, then…
4x1 @ 94% (round down)

COACH PREP - Warm Up Movements with EB

WOD -
w/ a partner
AMREP 9:
P#1 - Row for calories
P#2 -
10 Push Press 75/55
10 Front Rack Lunges 75/55
(SCORE = Total number of calories + Total Number of Reps)