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, Pull Ups Indoors
Warm-up
Run 800m
Then 2 Rounds
30s on|10s off
-Burpee Lateral Jumps
-Bent Over Rows
-Front Squats
Skill
Pull-ups
Butterfly pull-ups
WOD (30 minute cap)
“Marathon Monday”…AGAIN!
5 Rounds
4 Squat Clean and Jerks 185|125
15 Chest to Bar Pull-ups
13 Burpee Lateral Jumps
After 5 rounds are complete:
800m run
*Your time is your total time for all 5 rounds plus the 800m sprint.
Today we WOD to honor everyone who was impacted by the Marathon bombings in 2013. Make sure you sprint your heart out on that 800m run!
Level 3- 155|105
Level 2- 135|85, chin over bar, 4 Rounds
Level 1- 105|55, 10 chin over bar, 3 Rounds
Sub KB bent over rows for those who want to stay outside.
Extra Work
20 Squat Snatches 165|110
ADV – 185|120