*Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down.

WOD:

1a) 0:00 – 12:00 – Every 2:00 x 6 sets:

200m Run

+

5/side Kneeling Split Single Arm Dumbbell Press

Pick a weight you can maintain for all 6 sets.

1b) 12:00 – 28:00 – Every 4:00 x 4 sets:

400m Run

+

10 Renegade Rows 50/35

One Renegade Row is a Push-up and Dumbbell Row on each arm.

1c) 28:00 – 42:00 – Every 7:00 x 2 sets:

800m Run

+

30 Kettlebell Swings 70/53

+

15 Toes-to-bar

Scale as needed. You should have at leas 30 seconds of Rest after all sets.

Extra Work:

2) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

3) Abmat Sit-ups: 100 Reps

Kepe track of time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE