IMPORTANT
We are going to reach the 90 degree weather this week. During the hot and humid days of Summer, it is extremely important to keep your bodies hydrated not only with just H2O.
Stay Hydrated With High Water Content Foods
-Eating foods high in water content can provide the added bonus of fiber, electrolytes and vitamins.
Some of hydrating foods to quench your thirst and replace electrolytes include:
Celery: 96 percent water and provides sodium, potassium, magnesium, calcium, phosphorus, iron and zinc
Watermelon: 95 percent water and rich in vitamin C
Bell Peppers:92 percent water and rich in vitamin C
Cucumbers: 95 percent water and provides calcium, magnesium, sodium and potassium
Strawberries: 92 percent water and rich in potassium
Cantaloupe: 90 percent water and rich in potassium
Also, please remember to be considerate of your fellow members by wiping off the equipment after you use it. (bikes, rower, benches, med balls, etc.)
Thanks!
General Warm-up
Then,
Clean warm-up
Then,
EMOM x 10min. (both in the same min.)
7 TTB
2 Hang Power Cleans (Build)
*Start at about 60% and build a little each round or every other round. RX+ is 10 TTB
Then,
Split Jerk (12min)
Build up to a heavy 3RM.
Catch with a bent back knee. Abs and glutes tight. Make sure your back foot moves back and to the side, not just back. You get more balance that way. Also, the back heel should be up (on your toe).
Then,
Every 3min x 5 rounds:
250m Row
6 Thrusters 135/95/65
12 pull-ups. Rx+ C2B