Good Friday 4/19/19 – No 5:30pm or 6:30pm Classes. All other classes as normal.
Saturday 4/20/19 – 9:00am Family WOD
Saturday 4/20/19 – 9:00am Family WOD
Strength / Skillwork
Bench Press (8-8 / 5-3-3-1 / 3-3)
WOD
Metcon (Time)
5 Rounds for time of:
10 Cals. Row
10 Deadlifts 185/105# [245/185#]
10 Cals. Row
10 Deadlifts 185/105# [245/185#]
Larger classes will need to stagger and/or have some do WOD first before Strength.
Elements
Metcon (Time)
5 Rounds for time of:
200m Run
20 KB Deadlifts 55/35# [70/55#] 10 Hanging Knee Raises [T2B] 10 Box Dips [Ring or bar dips]
200m Run
20 KB Deadlifts 55/35# [70/55#] 10 Hanging Knee Raises [T2B] 10 Box Dips [Ring or bar dips]
For those that shouldn’t do deadlifts, substitute 20 air box squats. Pick a box height according to how low you can go without compromising spinal alignment.
Use safety catches! Spot each other!