June 14th, 2017

Marley who has been in our Special Needs Girl Power program for 2 years and Our Special Olympics Grizzlie’s Power Lifting Class for close to 2 years pr’d on her dead lift today! Way to go Marley!!

Today’s WOD

A.EMOM x 10 – Hang power snatch x 5 reps @ 70-75% of 1RM

B.Go every 5 min x 4 sets:

Run 400m

21 KBS @ 1.5/1.0

12 Pull ups

* score is slowest round

Notes: Get warmed up on HPS to a tough weight, then dial it back a bit for EMOM, keep speed up on 4 sets

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

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Marley who has been in our Special Needs Girl Power program for 2 years and Our Special Olympics Grizzlie’s Power Lifting Class for close to 2 years pr’d on her dead lift today! Way to go Marley!!

Today’s WOD

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