Don’t forget: We are closed on Sunday, May 26th. We will be open for one class on Monday, Memorial Day; we will be doing a Hero WOD at 11 a.m.; get some!
Mobilize:
Overhead position & squat
Skill Review:
Sumo Deadlift High Pull
Conditioning:
1-2-3-4-5-6-7-8-9-10 rounds of:
-then-
Run 800m
Happy 10th Anniversary Kirsten & Karl!
Strength:
Deadlift
-then-
1A) 3×12 Weighted Sit Up
1B) 3x max effort ring dips
Conditioning:
10, 9, 8…1 Kettlebell Swings (70/53)
1, 2, 3…10 Burpees
Strength:
Snatch 5×2 @ 85%
Conditioning:
Utilizing a continuously running clock, on the given minute, run the given distance at 100% effort.
0- 1 mile
12 min.- 800m
18 min.- 400m
21 min.- 200m
23 min.- 100m
24 min.- 50m
Don’t forget about our Memorial Day weekend hours: We are closed Sunday, May 26th. We will have one class at 11 a.m. on Monday, May 27th. We’ll be doing a team Hero WOD; get some!
Make-Up
~or~
Mobility:
Be sure to test/retest everything you do. If you get positive results, make note and add to your toolbox! Don’t be the person that spends 30 seconds on each side/piece; spend a solid two minutes on each position, invest in a timex watch and use the timer/chronograph!
Strength:
Back Squat
Conditioning:
5 Rounds for Time of
