Schedule Today
8am: Open Gym
9am & 10am: Class
11-1pm: Open Gym
Conditioning
3 Rounds For Time With a Partner
80 Wall Balls 30/20# To 10/9ft
60 KB Swings 70/53#
600m Run
***You must do 120/80 Cals on the Ski Erg with your partner, switching every 10 cals (so you should be sprinting!).
WOD Notes: TD = 30-40 min. Half the teams will buy in with the ski erg & the other half will finish with the ski erg after they finish WOD. Men will do 6×10, Women will do 4×10. You do not need to wait for your partner to finish the run each round to start the WB (you don’t have to run together).
Assistance
a) Glute Ham Raises or GHD Hip Extensions – 3×15 (weighted)
b) One Arm Shoulder Press – 3×10 (each arm – heavy)
