* Olympic Lifting class will be cancelled this Friday, the 11th. It will be back on the following week.

**WOD PATHS: An Explanation Of Our New Programming Structure HERE

Class:

1) 20 minutes EMOTM: Odd + Even, Movement of Choice

Pick any two movements that you would like to work on. Movements should be something you consider yourself weak at. Ideally pick reps and loads that you can maintain across all 10 sets of each movement. You should keep your work to about 20 seconds, 30 seconds if you’re working on Double-unders.

2) 3 rounds – 4 minutes Work – 1 minute Rest:

500m Row

Max Kettlebell Swings 70/53

Perform your row, get off and complete as many swings as you can in the remainder of the 4 minute interval. Repeat for 2 more rounds. Score is total swings.

Extra Work:

3) GHD Sit-ups: 4 sets of 12

Rest 90 seconds betweens sets.

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=4iRxfJGVW9E