Wednesday, August 13

 

Nice work today everyone!!!!!

 

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Keep up the great work!!! Keep practicing things that you suck at!!!

It is the only way that you will get better!!! If you have any questions, let us know! That is what we are here for!! 🙂

 

Congrats to our newest BIT grad, Melissa!!!

 

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Don’t forget to sign up for the Lurong Living Paleo Challenge!!!!!!!!!!!!!!!!!

 

Everyone is doing it, so should you 🙂

 

 

I sent out a survey through Survey Monkey. If you did not receive it, please let me know. If you did get it, please take the 5 minutes to fill it out! Your opinion matters to us!!!!

 

 

I will be handing out the Iron Pigs tickets this week and next. If you haven’t yet paid, no worries. Just get us the $ when you can! Spanks guys!

 

 

 

Wednesday, August 13

 

 

Warmup:

 

400m Run

Banded shoulder – 2 ways

Inch Worms

Soliders

Anything else you need

 

 

Strength:

 

Strict Press

****** You are adding 5 lbs. to your 1 RM with strict press. This is now your new 1 RM to be used in the calculations for the next few weeks. ******

 

5×5 @ 65% of NEW 1 RM

 

 

WOD:

 

“SMRT Tabata”

Wall Balls (20/14)

Calorie Row

Ab mats

Mountain climbers

 

* 20 secs. of work, 10 secs. of rest for 8 rounds. Complete 8 rounds of 1 movement before moving to the next. Score is lowest reps for each movement. *