3..2..1…

Get your behind in here for some sweet workouts! Today we have our 9:00 partner WOD, 10:00 Fundamentals, 11:00 KB Class 12:00 Open Gym! P.S. The gym will be CLOSED by 1:00PM today

9:00 Partner WOD

The partner WOD is gonna be a doozy

For Time

You’ll start with DIANE:                                                             JERRY

21-15-9                                                                                      Run 800 m

Tandum Deadlifts (315#/225#)                    THEN —->         Row 1000 m (each)                          

Hand Stand Push Ups                            AS A TEAM  —->   Run 800 m

                                                                       THEN

                                               10 Rounds of ALTERNATING CINDY

                                                                  5 Pull Ups

                                                               10 Push Ups

                                                               15 Air squats

Score is TIME

 

Silke’s 11:00 Kettebell Destruction Class

Unfortunately, Silke will not be here to run you through her famous Kb WODs So I (Mar Mar) am hoping to live up to Silke’s level and get you going on a sweet kettle bell work out…..

25 Kb Sumo Deadlift High Pull (70#/53#)

Run 400 m

30 Alternating Kb Snatch (53#/35#)

Run 400 m

25 Goblet Squats (53#/35#)

Run 400 m

30 Kb Swings (53#/35)

3…2…1…GO!!!!!

 

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