Monday 995
Sign-up for Fundamentals Class starting March 9th at 6:00 pm, classes will be Mon, Wed, Fri at 6:00, 10:30 am, 6:30, 7:30 pm sign-up
Download WOD tracker I-Phone and Android App link. We still prefer you to use Beyond the Whiteboard but I wanted to give you the option.
Individual Warm-up: 20-ring dips, toes to bar, strict pull-ups, pistols.
Warm up:Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 20-Dead-lifts with bar, 10-deads with 50% Working Weight, 10-ring dips.
Strength: No strength this week. We will be finding new 1RM all next week.
WOD: 800m run, 21-18-15-12-9-6-3, Burpees, GHD Sit-ups, 800m run
Stamina: Five rounds, 5-HSPU, 10-KB snatch each arm 55lbs, 15-jumping squats 45lbs.
Endurance: 5k run
Recovery: Banded shoulder and corbra stretches.
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