Friday, 5/27/11

26 May
There are no ON RAMP classes tonight, everyone!  If you are new and would like to attend a morning or noon class though – please sign up on the Google Calendar or email us!

Malika, doing her favorite thing to do - the inverted hang... soon to be tuck lever???

SELF MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed – 10 minutes.
MOBILITY WOD:  Gastroc/Soleus Stretch, 2 minutes each side.
DYNAMIC WARM-UP: 50ft. of each: Straddled Inchworm, Knee Tucks, Over the fence/Under the fence, Skipping for Height, Skipping for Length, High Knees, Butt Kicks, and Duck Walking.
STRENGTH: Back Squat, up to a peak of 1. (Downstairs)
METABOLIC CONDITIONING:  (Upstairs) Pick one of the following that you can definitely complete every minute on the minute for 10 minutes: 3 Muscle-ups, 1 Muscle-up, 3 Strict Weighted Pull-ups at BW + 25lbs., 3 strict pull-ups, 3 kipping pull-ups or 5 band assisted pull-ups.
(Penalty for any missed reps is completing them for time directly after 10 minutes ends.)

The ON RAMP smiles so very beautifully at the BEGINNING of Thursday's workout. 🙂

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