Side Slayer (Rx+ 9&10)

6 rounds for time:

20 twist punch R M/H
20 twist punch L M/H
20 plank snatch 15/20
20 plank snatch 15/20
20 tick tocks R 25/35
20 tick tocks L 25/25
20 box jumps

Post time to comments.

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Off-Site Workout #5 - Hoover Ball (Conducted at 6am & 7:30 pm)

- Meet at the West Bountiful City Park (map) @ 550 W. Pages Lane, West Bountiful, Utah.
- Bring water.

Teams will be divided up into groups of 10-15.  Game is played using a 4lb Dynamax medicine ball.  Each game will be scored to 15 pts. (tennis rules) winner by 2 pts.  We will use standard Hoover Ball rules with these 2 exceptions:

1.  There are no back outs.
2.  Team may pass 1 time.   

Post Rx and names of teammates learned to comments.  

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Those who cannot find a team to play Hoover Ball with may complete the following subs:

1.  2 mile run stopping every 30 sec to complete 2 burpees

Or, 

2.  Shoot 100 baskets (misses do not count) on a 10 foot rim.  

Post rx to comments.

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Draggin a little back side?  A lot?  It is not uncommon for the end of Rx+ week.    

Here is the thing.  You might just be a little dehydrated.  Most of us are.  If you are feeling low on energy, craving salty foods and sitting on a low grade headache, you need to get more fluids and electrolytes in you.  STAT!   

Start now.  You'll be surprised how fast getting properly hydrated will bring you out of it.  Many of us started replenishing electrolytes and H2O and started feeling more energy within a couple of hours. 

To begin feeling better and even prevent injuries do this: 

1 - Drink more fluids.  How much you need depends on how much you losing.  Rule of thumb is drink until your urine is pale.  Too much color and you need more.  If it is clear you are over-doing it.  This is not a one time deal.  Strive to maintain the pale color over time.  

2 - Take in foods and drinks high in electrolytes.  In an emergency (some of you are in this stage right now) go pound a Gatorade - a large one.  Don't worry, it won't cancel out your diet to do things that are meant to keep you healthy.  Beyond that HERE is a good article to help understand how electrolytes can help you.   

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That is one STEEP hill!  GPP OK. Ft. Sill