The Stormtech order will be sent in first thing in the morning, e-mail thor @ raincityathletics.ca if you’d like to add anything, or put it on the sheet at the 6/7am classes.
Also remember that the Gymnastics seminar starts this Sunday after the 24 hour WODathon on Saturday/Sunday.
Check the RAthlete resource page for all event/apparel details: www.raincityathletics.ca/rathlete
Hip openers / Foam Roll / Lacrosse Ball during QOD
If you haven’t begun developing your personal ‘squat warmup’ yet then ask a coach to help you. Otherwise take 10 minutes and get ready.
Work up to 90% of 1RM
8min EMOM x1 @ 90%
If form breaks down, rest next minute and continue after. No misses/failing.
In the remaining time performa max reps:
KB Swing (24/16) – first 6 minutes
Burpees – second 6 minutes
Score: Total Reps (KB + Burpee)