9.15 a.m., 12.00 p.m., 4.15 p.m., and 5.30 p.m. WOD classes
(Open Gym from 9.15 a.m. - 1.00 p.m. and also from 4.15 p.m. - 6.30 p.m.) in Noho
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up B: Three rounds of the parallette complex @ 5 reps plus 10 pull-ups or ring rows. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
2. Technique review: the rope climb.
3. 🐾🐺"Jim Harrison"🐺🐾
In teams of three, for time:
45 Rope climbs
150 Bench press
One Athlete works at a time.
LIII: bench press @ body weight/75% body weight
LII: 60 % of your bench press 1RM or scale weight appropriately for 50 total reps, plank climbs as appropriate
LI: scale as appropriate.