MORNING AND NOON CLASSES
WARM UP:
3 Rounds of (Cindy)
5 Pull Ups
10 Push Ups
15 Air Squats
SKILL:
7 Min. of Handstand Walking
*Work positioning and have fun!
LIFT:
Close Grip Bench Press
4 @ 60%
3 x 3 @ 70%
Pair With:
R.D.L.
3 x 4 @ 75% 1 RM Clean
WOD:
For Time
5K Row
POST WOD:
Shoulder and Hip Mobility
Our first heat will start promptly at 5:10pm with additional heats running every 17 min. Heat sign ups will be on the board. When you walk in please sign up for a heat. All those available please come in to wod and judge. Let’s all do our best to workout together in the evening. It’s going to be a blast!!
HEAT 1 – 5:10
HEAT 2 – 5:27
HEAT 3- 5:44
HEAT 4 – 6:01
HEAT 5 – 6:18
HEAT 6 – 6:35
HEAT 7 – 6:52
HEAT 8 – 7:09
HEAT 9 – 7:26
*Please keep these times in mind when coming in tomorrow. If you want to pre-book a heat please contact Coach Mike.
WARM UP:
4 x 250 M. Row
*Get super warm and loose!
SKILL / LIFT:
Hip and Shoulder Mobility
Warm Up Dead Lift, Power Clean, and Squat
WOD:
“13.4”
TBA
POST WOD:
Roll and Stretch
