Please do not park in the lot for midday classes
Indoors for morning classes – we will reassess for the rest of the day.
Warm Up
2 Rounds
30s Work|15s Rest
-Burps
-BB Good Mornings
-Alt SA Swings
-Windmills*
-KB Halos*
-Turkish Get Ups*
*Switch Arms/ Directions in Rd 2
Mobility
Calf Stretching
Shoulder Stretching
Strength
E2MOM12
Tempo Deadlift
3 Reps
3-1-1-1
WOD
10 Rounds
3 Push-Jerks 185|125
6 Burpee Box Jumps
E2MOM- 15 KB Swings 1.5|1
Level 3 – 155|105
Level 2 – 115|75; 1|0.75
Level 1- 95|65; 0.75|0.5
*No dropping barbells or kettlebells from overhead today. Bring it to the shoulders and then guide it down to keep others safe.
Extra Work
60|50 Cal Row
50|40 Cal Assault Bike
40|30 Cal Row
30|20 Cal Assault Bike
20|15 Cal Row
10|7 Cal Assault Bike
Efforts should be all out with a 1:1 work:rest ratio
Workout Flow – Complete the 50 cal Row rest the time it took to complete,
Complete the 50 cal assault bike rest the time it took to complete and so on and so forth.