A little more than a year ago Tara Brophy joined Heyday.
Since then she’s become an amazing part of our community.
Sadly (for us) she’s moving with her family to Illinois so this week will be her last at Heyday 🙁
We will miss her dearly but to send her off we will be having a get together before she goes.
Please join us at 10am workout on Tuesday the 4th followed by coffee, apps, and desserts afterwards to say our farewells.
ALSO NOTE***
This month is Bring a Buddy Month!
Every Wednesday and Friday all month long we’ll be doing beginner-friendly butt kicking WODs for you to bring your friends who’ve been itching to try us out.
More details will be in tomorrow’s post.
 
 
Workout of the Day:
5:00 Ride or Row
2×5 Wall Squat (feet perpendicular with wall, nose touching wall, squat as low as the wall will allow)
2×5 Goblet (w/:5 hold in bottom, only to parallel)
2x20m Walking Lunge (forward 10m, backwards 10m)
A1. Glute Bridge to Extension 3×12 (hold a plate over face during reps)
A2. Kneeling Front Rack Thrust 3×10 (hold neutral lowering, come hard out of the bottom then brace at top)
B. Back Squat 3×8 @80%
C. 3x10m WTD Lunge @22X1
D. Foam Roll and Static Stretch Lower Body 5:00
Competition:
A. Snatch
On The 2:00 x 7
Power Snatch + Hang Squat Snatch + Squat Snatch
B. Strength
4×3 Back Squat @85%
C. Gymnasty
Ring MU: Choose a Doable Set
3 Sets of “X” MU + “X” Dips + “X” MU
** Ladies do 1 MU + max ring dips.
D. Conditioning
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
– Rest 8:00
25-20-15-10-5: Row (Calories)
50-40-30-20-10: Double-Unders