October 19

A few items to remember. Two things to do Saturday morning. Benchmark Saturday begins tomorrow at 9 am. Pick a hero or a benchmark and get it done. We will be doing this for the next three Saturdays at 9. Complete all three weeks and get a stupendous reward! It’s only $15 to come play all three weeks.

Second, out nutrition challenge begins Monday. We have a meeting immediately after the benchmark Saturday workout to lay out the rules and answer your questions about how to improve your fuel before the end of the year. The nutrition information begins at 10am.

In the meantime, today we:
Warm up: three rounds of a shortened Bear complex
Mobility: Kang squat
Workout of the day:
AMRAP 20 minutes
5 L-sit pull ups
10 burpees
15 American kb swings

How did you feel when it was over? Well…