Friday, September 21

Happy Friday everyone! Good luck to those of you taking on the Dunes Duathlon on Saturday. I wish I could be there with you; I'll be cheering you on from the gym. The skill work for today is pistol practice. This is a challenging movement and requires strength, flexibility, balance, coordination and more. There are a lot of ways to scale them so try a few different methods as you work up to the unassisted movement. The coaches will have plenty of ideas for you so don't be afraid to ask! I was thinking your warmup today should be to do a little freestyle dancing to the song below. If you're not comfortable with that you may choose the other warmup below. But we could use some good moves in the gym!

Workout for Friday, September 21 Warmup Run 400/2 min. Jump Rope 3 Rounds 10 Squats 10 Situps 10 Single Leg Glute Bridges

Skill Pistols 5 Sets of 5 each leg alternating

WOD Buy in - 100 Double Unders 3 Rounds 12 Deadlift (185/135) 16 Burpees 20 Wall Ball Cash Out - 25 Toes to Bar

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