8/22/16

Welcome Back, Farah!

We’re happy to welcome Farah back to the Hardware Coaching Staff…well at least for the next couple of weeks! Happy to have you back at Hardware, Farah!

Announcement:

Ever wanted to try climbing? Sign up for a climbing gym field trip with your friends from Hardware! We’re taking a field trip to First Ascent climbing gym – the Avondale location – on Sunday, September 18, 2016! https://firstascentclimbing.com/avondale. We have a group reservation from 1-3pm (plan to arrive around 12:45 to check in). We’ll have access to all their climbing routes and the gym will provide staff to give tips and belay. The cost is $30/person, that includes equipment rental. All climbing experience and abilities are welcome! We need a minimum of 10 people, but can’t take no more than 25. Sign up on a first come basis at http://tinyurl.com/HWCFclimbing.

Strength:

Back Squat:

• 3 @ 80% TM
• 3 @ 85%
• 3+ @ 90%

Conditioning (Practice):

10 min AMRAP:

• 3 Cleans (65%+ – increase weight each round)
• 25 Double Unders

Mobility Extra:

T-Spine Extension Smash: 1-3 minutes