Columbus/Marathon Monday Schedule
Coached Classes at 9 & 10am
Non Coached WOD with Goose – 3-2-1 Go! @ 8am…box will open at 7:30 for warming up & Open Gym
Primarily Outdoors
Please do not park in the lot
Warm Up
Running Drills
Midline
3 Rounds
10 Side Plank Raises with knee tuck, Right
10 Side plank raises with knee tuck, Left
7 Windshield Wipers*
*down and back is 1 rep.
WOD
400m Run
20 Thrusters 95|65
400m Run
30 Sumo Deadlift High Pull
400m Run
20 Overhead Squats
400m Run
30 Shoulder to Overhead
400m Run
20 Hang Squat Clean
Level 2 – 75|50
Level 1 – 55|35
ADV 115|75
Extra Work
30-20-10
GHD Sit Ups
3-2-1
Rope Climbs
ADV – Legless Climbs & Start at 40 GHDs & 4 Rope Climbs