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STRENGTH
Shoulder Press, 5 sets of 3 reps
*rest 1-2 minutes between sets. Start at moderately challenging weight (~80%) and build as heavy as you are able to
WOD
Level 1
21-15-12-9 Reps of Each for Time*:
- Russian Kettlebell Swing AHAP
- Burpee
*Run x 200m after each full set.
Level 2
21-18-15-12-9 Reps of Each for Time*:
- Kettlebell Swing (70/53)
- Burpee
*Run x 250m after each full set (i.e. 21 kbs, 21 burpees, run 250m, then 18, 18, run 250m, and so on…)
CASH-OUT
3 x 30 second weighted plank, as heavy as possible. Partner up and help load plates
90#
16:07rx
45# planks
SP – 140#
WOD – 13:30 scaled (45#, skip 18, row 250)
125, 135×2
17:25rx
At home, so had to make due with what I could: 17 min and change
53# KBS, Push Ups, and a run that felt like 250m