If you are signed up for the “31 Heroes” WOD this Saturday, stay tuned as I will be sending out some info on Friday to participants. The 10am make-up class and gymnastics are CANCELED on Saturday, but all other classes are still on. We will start “31 Heroes” right around 9am, rain or shine.
- Deadlift x 3
- Burpee Over the Bar x 4-6
*Scale to regular burpees if necessary
**Start moderate on deadlifts (i.e. rx of 225/135) and build from there as able. All reps touch and go, no dropping from the top.
15-12-9 Reps of Each for Time:
- Dumbbell Push Press
After each round, run x 100m (or row x 150m) f
21-15-9 Reps of Each for Time:
- Toes to Bar
- Shoulder to Overhead (115/85)
*After each round, run x 100m (or row x 150m)
Work on yourself! Spend some time after class mobilizing soft tissue and trouble areas