And We're Back!

I hope everyone is enjoying their holidays and time with friends and family!  I know I’ve been enjoying my time with family and getting to see some old friends.  I’ve also been enjoying the time to catch up on some much needed rest and hope that you have been too.  Here’s a quick reminder of all the important things that happen to our bodies during sleep.

• Secretion of Growth Hormone
• Tissue Repair
• Muscle Growth
• Protein Synthesis

For even more sleep related thoughts browse this blog post.

Thursday’s Lesson Plan:

Warm-up:

5 minute partner ladder of sprawl balls and med ball sit-ups.

Then no Tech today, just warm up the WoD movements and set up for the WoD.

WoD:  Partner Fight Gone Bad

Four rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

For the partner variation we’re adding a fourth round.  Each team will spend 1 minute at each station.  Partner A works for the first 30 seconds of the minute and partner B works for the last 30 seconds.  No rest station this time.  Score is total team repetitions.

For bigger classes just start teams and different stations.