Schedule change:
Tuesday Endurance will be combined with either the 5am class or the 6am class (your choice). A separate wod will be posted.
Sandra
Warmup:
500 m row or 400 m run
Mobility:
Dynamic Stretch
B warmup:
50 partner pullovers
1500 m partner row, Tabata style
Workout warmup:
10 minutes to work on Skills
Workout:
4 rounds for time
10 burpees
10 KB thrusters, 24/16 kg (5 each arm)
15 SDHP (75/55)
15 AB mat sit-ups
150 m run
5:15 Endurance: Note, next week Thursday classes will begin at 5:30am
4 rounds for time
10 burpees
10 KB thrusters, (5 each arm)
15 SDHP (75/55)
15 AB mat sit-ups
400 m run after each round
Tuesday Endurance will be combined with either the 5am class or the 6am class (your choice). A separate wod will be posted.
Lift and Skill: Please make up a lift you missed this week.