*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:

1) Every 3:00 x 7 sets:

10 Deadlifts

+

15 Box Jumps

+ 

30 second Front Plank Hold or Hollow Hold

Start at a moderate weight for the Deadlift. Perform the reps as Touch-and-Go. Build loading as desired. Box Height and Plank/Hollow time should remain fixed for all 7 sets.

2) 5 rounds of – 1 minute ON – 1 minute OFF:

10 Ring Rows

Max Thrusters 45/35

Extra Work:

3) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

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