Thursday January 2, 2020

“Take ownership and understand that every single action you take is a vote for the type of person you wish to become”

Hey Team!
At Warlock our goal is to provide you with a World Class experience. We’re going to continue on that path and are now including InBody Testing in your membership. Pretty awesome! Here’s why: we know that items that get measured get improved, weights, times, scores, nutrition etc. If you don’t record it, you’re not progressing as quickly. This is one of a hand full of accountability pieces we’re including at Warlock to track your progress and help you continue to help you reach your goals. The InBody allows for accurate and non-invasive body composition testing in less than 30 seconds. It provides a comprehensive view of body composition balance, body water, muscle mass, and body fat, which are components of the human body closely relate to the status of our health. This will be on an individual basis during you and your coaches one on one meeting (hint hint, some other stuff that’s coming).  InBody offers more accurate results than other “gold standard” methods of body composition analysis at a fraction of the time and invasion of personal space. This quick, easy and precise analysis will provide an objective point to track your progress as you continue on your quest to better health and fitness. We’ll continue to roll out details this week and we’re excited for an awesome 2020! Thanks for reading and see you tomorrow

Lizard Pose | Good Mornings | 60s Row
Samson Stretch | KB High Pulls | KB Strict Press | 45s Row
Duck Walk | KB High Pull | KB Strict Press | 30s Row
Bear Crawl | KB High Pull | KB Push Press (Freeze in the dip)

Strength: Deadlift 4×6 (climbing)

WOD: “Cheaper By The Dozen” AMRAP 12
3 Deadlifts @ 205/145
3 T2B
3 Burpees
6 Deadlifts @ 205/145
6 T2B
6 Burpees

Up By 3s Until Finish.

Performance: RX
Fitness: 155/105 | T2B Attempts
Fit Light: 135/95 | Knee’s to Chest