190822 - SOFTBALL Thursday!!! (Semi Finals Game tonight!)

YA’LL! Tonight at 7pm be at Rolland Moore Park to cheer on the Squatsville Sluggers to a semi-finals AND finals victory!!! WHEN we win the first, we will move on to the finals after the first game! We need your positive energy!!!

? of the DAY - A mistake you’ve learned from?

WARM UP - 400m Run with lunges and squats

MOBILIZE - Banded Ankle Stretch

STRENGTH - Back Squat
10EB, 5 MidWeight,
4x5 at 70%

COACH PREP - Swing Warm Up
SDHP Prep
Overhead Press/HSPU Warm Up

WOD - For Time
400m Run
40 KB Swings 55/35
200m Run
30 Sumo Deadlift High Pulls 55/35
100m Run
20 Handstand Push Ups
(Scale to DB Overhead Press)

COOL DOWN - 200m PVC Walk