Mobility Class Tonight at 7pm
Warm up
15-10-5
Burps
Muscle Cleans
BB Front Squats
Mountain Climbers x 2
Mobility
Quad Rolling
Quad Stretching
WOD
Showdown 2017: WOD 1*
“Pumped Up, Trickle Down”
18 Front Squats
18 Burpee Lateral Jumps
600M Run
12 Squat Cleans
12 Burpee Lateral Jumps
600m Run
6 Thrusters
6 Burpee Lateral Jumps
*600m run instead of 535m in the showdown since our running course has changed
Showdown Divisions:
ADV: 165|115
Rx: 135|95
Intermediate: 95|65
Level 1- 75|45
Partner WOD
800m Farmer’s Carry as a Team
Once Complete 100|80 Calorie Ski. Partner holds Kettlebells in the front rack. Once the partner puts them down, partners need to switch positions.
Extra Work
For Load:
10-8-6-4-2
Bench Press
– Increase loading across each set.