20131107

I know some of you looking at hitting extra workouts throughout the week. 
Please let me know if there other times you would be interested in having the gym open. These would be a commonly agreed time, purely drop in and I would program in absentia.

"Remember to keep the extra workouts short and focused, with the goals of raising workload capacity and for repairing weakness. By getting in and working quickly, your body will adjust to a greater workload without tremendously taxing your recovery ability."http://www.tabatatimes.com/rick-scarpulla-understanding-how-to-use-extra-workouts/

Warm up
5 super slow squats
1.00 plank
4 x 10m shuttle
2 skin the cats
10 mountain climbers
10 hollow rolls
5 pull ups

Strength

Ring Dips
10-8-6-4-2
 

Metcon
'Nancy'
5 RFT
15 OHS
400m Run