Hands in the air for working out in Hadley! Thank you to everyone who made the trip across the bridge!

Classes shall be in Hadley on Saturday as usual, and on Sunday.

The Sunday schedule:

8.00 a.m. WOD

9.15 a.m. Free Intro Class

9.30 a.m. WOD

10.30 - 12.00 noon Open Gym

12.00 noon WOD

 

 

 

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

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 muscle cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Technique Review: Rowing on the C2 Erg

3. ”Open Swim” In teams of 2 Complete 3 sets each of:

 

Partner 1: Row 1000m/750m Partner 2: AMRAP of 15 Box Jumps 24/20” 10 Deadlift 115/73 5 Push Press 115/73

Once Partner 1 finishes the row, switch places. Repeat for 3 sets each. Score is total row time and total reps of all three amraps.

LIII: as Rx’d LII: 75/55 or scale weight and box height as needed. LI: 3 sets with your partner: Row Max meters in 3 minutes AMRAP:5 push press, 5 deadlifts, 10 box jumps or step ups per, rest as needed. Have fun!

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