Strength
Bulgarian Split Squats – 5×8 (each leg as heavy as possible)
—Elevate back leg on a low box/bench. Hold DB in each hand. Rest 30 seconds between each leg & 2 minutes between sets.
Conditioning
For Time
21 GI Janes
21 Slam Balls 50/35lb
50 Double Unders
15 GI Janes
15 Slam Balls 50/35lb
50 Double Unders
9 GI Janes
9 Slam Balls 50/35lb
50 Double Unders
—Rest 5 minutes
Extra Conditioning
Tabata Row For Total Calories
WOD Notes: Rx’d for GI Janes is using a pullup bar that’s at least 4 inches above reach. Scaling for DU are 125 singles each round.
Open Annoucement: There are many of you who are repeating 14.2 tonight. I would prefer if you do it before the 4pm class or right at 7pm as I’m warming up the 7pm class. I think it will be beneficial if we can group most of you together to create a high energy atmosphere. Rage is doing well as a team so far, so let’s keep this up & RAGE all over 14.2’s face!!
