2018 Healthy Lifestyles Nutrition Challenge RESULTS

AMRAP 18: 18 ten meter shuttle runs 15 Wallballs (20/14) 12 Dumbbell/KB Snatches (50/55/35) 9 Toes to Bar Purefit AMRAP 12: 10 ten meter shuttle runs 10 Wallballs 10 Dumbbell Snatches 10 Situps Mobility WOD 1)Lateral seam overhead smash - lie on your side and smash the high lat/tricep area on a foam roller. Start on the back of your shoulder and roll forward with arm over head and palm facing the ceiling.  As you roll forward, "smear" the tissue into the roller.  Continue to roll back to forward smashing from the lat, to the shoulder and into the tricep.  Hunt for sore spots.  When you find a tender area, contract the lat and push your hand into the ground for 4 seconds, then relax for 8 seconds. Repeat. Spend 2 minutes on each side. 2) Banded Heel Cord - Place small to medium sized band low on the rack.  Place band around the ankle. Step away from the rack to create tension.  Keep the entire foot in contact with the ground and your foot straight. Drive your knee forward over the toes.  Oscillate in and out of end range. Or place forefoot up on a plate and drive knee over toes, oscillating in and out of end range.  Spend 1 minutes on each side.