Make sure you join us today for coach Garrett’s movement workshop. He will give you the tools to help you move better.
11:00 am at the Zone. No charge for the workshop but we are collecting school supplies for Single Parent Families.
Workout of the Day
Skill Practice Warm Up: Coaches Choice (game)
Metabolic Conditioning: “Ryan”
5 rounds for time, with a partner, one person working at a time.
(Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.
7 muscle ups
21 burpees jumping laterally over partner
Zone 3 7 jumping chest-to-bar pull-ups, 7 ring dips
Zone 2 Scale dips
Zone 1 Scale as needed
Scaling Guide: 13-22 minutes, about 3 min per round.
Scale Up: RX “Ryan” for one person and a 12″ reach touch for burpees