We are so grateful for the community we have and the local business that are contributing door prizes , food/beverages or coupons for you.
Kristine Salmon – Chiropractor at Rise Health
Workout of the Day
Mobility: Ankle Mobility
Skill Practice Warm Up: Spend 8 minutes working up to a challenging thruster out of the rack (80-90%). Or perform 4 reps on the minute for 6 minutes with 50-60%.
Metabolic Conditioning: “Victory Lap” aka ‘2009 DCF Team qualifier A’“
For Time. 6 Rounds
5 squat clean thrusters**
200m run or 20’ shuttle run -no line touch- 10 round trips
** A power clean to front squat, to some kind of jerk is acceptable.
Scaling Guide: 8 – 15 minutes, about 2 min per round.
Compare to: July 13, 2016
Optional ‘Cash Out’: Burpee box jump, max reps in 3 min