Coach Heather leads a pre-WOD cheer:)

Coach Heather leads a pre-WOD cheer:)


Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Kettlebell Warm-up:
10 Goblet Squats, 5/side Cossack Squats, 5/side SLRDL, 10 Ring Rows or Pull-ups

2. Front Squat
20 minutes to work up to a heavy set of 5 for the day

3. 🕵️‍♀️“Eikcaj”*🕵️‍♀️
For time:
30 Pull-ups
50 Thrusters 45/33
1,000 Meter Row

10 minute cut-off

*courtesy of CFNE

LIII: as Rx’d
LII: scale thruster as needed, sub ring rows or banded pull-ups as appropriate
LI: For time:
30 Ring Rows
30 Thrusters
750m Row

Have fun!