September 29, 2021

Doubles Competition INFO HERE!

Open Gym Update: We are now going to keep the lights on until 9pm on Friday, so our hours are expanding. Refer here for the updated schedule.

Friday Night Watch Party. Hawkeyes play at 7pm. BYOB / snack or even something to toss on the grill but you have to do the grill’n :)

In other news, on Tuesday morning Scott held his plank longer than Brock. It was epic!

5 sets: 2 speed ladder +5 yd sprint. 1-2 peg boards or 3 ring pull ups wtd if possible.

6 RFT
400m run
5 pc j (70%)

24 min cap

Pre class mobilization: thera gun 20s each muscle group. Foam roll lats and smash chest with ball for 2 min.

Post wod cool down: 5 min walk, 5 min free stretch.