Welcome back to another great week everyone!!
1 Jul 13 warmup
3 sets of 20 air squats (30 second rest between each set)
then
2 x 200m sprint (1 minute rest between each set)
It is highly encouraged that you do the warmup as soon as you arrive to save time so we can get right to the WOD.
1 Jul 13 WOD
...
15 Thrusters (kb/db)
200m run
15 Thrusters (kb/db)
200m run
9 Thrusters (kb/db)
400m run
9 Thrusters (kb/db)
400m run
Same weight for each round of thrusters so use a weight that is not too light for you to go through without a break but not too heavy that you can only do a couple at a time.
1 Jul 13 warmup
3 sets of 20 air squats (30 second rest between each set)
then
2 x 200m sprint (1 minute rest between each set)
It is highly encouraged that you do the warmup as soon as you arrive to save time so we can get right to the WOD.
1 Jul 13 WOD
...
15 Thrusters (kb/db)
200m run
15 Thrusters (kb/db)
200m run
9 Thrusters (kb/db)
400m run
9 Thrusters (kb/db)
400m run
Same weight for each round of thrusters so use a weight that is not too light for you to go through without a break but not too heavy that you can only do a couple at a time.
Coaches WOD
21-15-9
calorie row
wallball (20lb)
burpees
21-15-9
calorie row
wallball (20lb)
burpees
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