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Movement workshop today

10 Sep Posted by in Seminars | Comments

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

Context: Practice

Mobility: Shoulder

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

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