Here’s wishing our very own Alanah Bird a speedy recovery! Alanah was in a vicious crash this past weekend while racing in a triathlon. She broke her scapula but is expected to make a full recovery. She is in good spirits and will be back in the gym soon doing what she can. We as a community got your back Alanah. Keep staying positive and you’ll be kicking ass again in no time!
Fitness – Strength – Community
WARM UP:
500 M. Row
10 Inch Worms
10 Worlds Greatest
10 Scorpions
10 Air Squats
Then:
Hip Mobility
SKILL:
3 x 8 Weighted Glute Bridge
Pair With:
3 x 6 Assisted Glute – Ham Extension
*Use GHD and add weight as necessary.
LIFT:
Dead Lift
3 @ 65%
2 @ 75%
2 @ 85%
3 x 3 @ 75% (Touch & Go)
WOD:
“WEIGHT MOVER”
For Time:
100 Burpees
100 Sit Ups
100 H.R. Push Ups
POST WOD:
Roll & Stretch
