Just a reminder that the nutrition seminar is today at 3 pm. The 3 pm regular class is cancelled as a result, so get your workout in before the seminar!
A. Skin-the-cat practice. Aim for 3 sets of 3-5 continuous, controlled reps. Finish with 3 reps of a 5-20 second German hang. Some good progressions can be found here, from the folks at Gold Medal Bodies (link).
B. 3 max effort sets of controlled ring rows.
C. Run 1.9 km for time. Yes, this is an odd number, but it happens to be the distance to the RCMP driveway and back. Warm up well for this, and aim for a faster speed on the return trip.
Compare to Sept 12 2016.