REMINDER THAT THERE WILL NOT BE OPEN GYM THE REST OF THE WEEK!!
NO KIDS OR TEEN CLASSES THE REST OF THE WEEK!!
REGIONALS WILL BE GOING ON IN PORTLAND FRI/SAT & SUN AT EXPO CENTER!!
(We will be running a skeleton crew the rest of the week most coaches are volunteering)
100 Single jump ropes (dont snag)
10 lateral lunges
10 good mornings
10 beat swings on the rig
Go Over the WOD
Metcon Partner WOD
Box Jumps, 24/20"
KB Swings, 50/35lbs
Push Press, 75/55lbs
Partners: one team member complete 21 of each "A" exercise while the other partner completes 21 of each "B" then team runs the 400M together. Then they swap and do 21 of the alternate workout (you do what your partner just did). Then 400M run together, Then 15 and then 9 of each doing the same.