I want to acknowledge Shirley’s willingness to share about her vulnerabilities in yesterday’s post and echo the thought with which she ended her post: Pushing the edges of our comfort zones is how we grow (and that is hard!), and doing that work among a group of like-minded and supportive people is how you keep it fun.

 

Look how awesome Christian Donahue looks swimming that dumbbell across the pool! 

_______________________

THURSDAY’S WORKOUT

PRACTICE

A) 15 Minute Ascending Ladder for Quality and Creativity:

     4, 6, 8, 10, 12, 14, 16…etc., reps of:

     Pull-ups

     Push-ups

     Squats x 2

B) Bench Press:

     Peak: 5 x 4 @ 85%

     Base: 5 x 6 (By Feel)

FRIDAY’S WORKOUT

COMPETITION

For time:

Row 5,000m

***PLEASE JOIN US FOR A FREE PERFORMANCE BREATH CLASS ON FRIDAY FROM 12:00-12:30PM***

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