10 June 2016

well overdue for an update ...

well overdue for an update ...

Article: Canada's Food Guide Should Seek Inspiration from Brazil

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

"Super" mini-"Cindy"
3 Rounds:
5 Chest to Bar Pull-ups
5-10 Clapping Push-ups
10-15 Squat Jumps

Mobility
Plantar Smash (ball)
Calf & Achilles Stretch
Gecko Stretch
Shoulder / Chest Stretch (posts / rings)

Metcon
Kelly (Time)
5 Rounds for time of:  
400m Run  
30 Box Jumps, 24'' / 20''  
30 Wall-Ball Shots, 20# / 14#

Personal Goal Work
and / or practice some rope climbs, especially for those doing the Obstacle Course Challenge tomorrow ...