210524 - Motivation Monday

Ya’ll we are SO EXCITED to host a HUGE pride event next month! MARK YOU CALENDAR!
(See flyer below)
There will be a Cornhole tournament, local vendors, fun activities, and enjoying an awesome community for a great cause! 80% of funds raised will go straight to SPLASH, a local non-profit organization for LGBTQ+ youth and family services! There will be big prizes for the winners AND participant treats!
$50 per team (2 people)
SIGN-UP FOR A TEAM HERE!
Hope to see a lot of you participate!

QOTD - Weekend Highlights?

WARM UP - 10 Calories of Cardio
20 Alternating Laying Hammy Lift
20 Alternating Standing Kick Backs
10 4 Stretch Glute Bridge
10 DB Kick Stand Deadlifts
1 minute of wrist stretches

STRENGTH - Deadlifts
(8 Strict Chin Ups AFTER each weight)
2 x 4 @ 50%
2 x 3 @ 60%
2 x 2 @ 70%
4 x 1 @ 75%

COACH PREP - Review Snatches

WOD -
(A: Competitor)
FOR TIME
40 - 30 - 20 - 10
Calories of Echo Bike
DB Hang Snatches 50/40

(B: Performance)
FOR TIME
40 - 30 - 20 - 10
Calories of Rowing
DB Hang Snatches 45/35

(C: Fitness)
FOR TIME
38 - 28 - 18 - 8
Calories of Cardio
DB Hang Snatches 35/25