The Hot Chocolate Run for Safe Passage is on Sunday!
8.00 a.m. WOD class
12.00 p.m. WOD class
12-1.30 p.m. Open Gym
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips
2. 🍃🌱“Popeye’s Farm”🌱🍃
Teams of 3:
200 Meter Farmers Carry 70/53
75/50 Calorie Row
200 Meter Farmers Carry
Break up reps/carries as needed. One athlete works at a time. Do Carries together as a team, one person carries and others walk behind and switch out as needed to go as fast as possible.
LIII: Ring Push-ups
LII:53/35 Kettlebells, Scale Push-ups as needed
LI: scale Farmers Carry and push-ups as appropriate. Athlete is responsible for 15 Calorie Row, 15 Push-ups each round.