Good Friday 4/19/19 – No 5:30pm or 6:30pm Classes. All other classes as normal.
Saturday 4/20/19 – Family WOD from 10am-11am. All other classes as normal.
Saturday 4/20/19 – Family WOD from 10am-11am. All other classes as normal.
WOD
Metcon (Time)
10 Rounds for time of: (Cap 25:00)
DB Lunge 10 yards (Dist. between 2 poles)
10 Burpees
DB Lunge 10 yards (Dist. between 2 poles)
10 Burpees
Any hold allowed on DBs as long as hands are holding handles of DBs and clearly in control of DBs. No dropping DBs!
Rx – 30/20s
Rx+ – 45/30s
Elements – 20/12s
If you are newer or haven’t worked out consistently in the past few weeks, then consider doing less rounds.
Elements
Do main WOD and scale/modify as needed.
Strength / Skillwork
Do strength after the WOD today.
Shoulder Press (8-8 / 5-3-3-1 / 3-3)
BB – 50% / 65-80-90-PR% / 65-65%
