WEDNESDAY, AUGUST 22, 2018 (CONDENSED SCHEDULE)

Wednesday schedule: 4:45/5:45/8:00/9:00AM classes and open gym from 10-12 will be held.

Wednesday 4:30 and 5:30 PM classes will be cancelled.

All classes on Thursday will be cancelled 

Friday: TBA

082218 WOD

A. Group warmup

B. Every 2 minutes for 16:00 (8 sets):

Deadlift

Set 1: 5 reps @ 70%

Set 2: 4 reps @ 75%

Set 3: 3 reps @ 80%

Set 4: 2 reps @ 85%

Set 5: 1 rep @ 90%

Set 6: 6-10 reps @ 70%

C. Complete as many rounds and reps as possible in 9 minutes of:

3 Burpees

3 American Kettlebell Swings (53/35)

6 Burpees

6 Kettlebell Swings

9 Burpees

9 Kettlebell Swings

12 Burpees

12 Kettlebell Swings

and so on…

Record last COMPLETED FULL round and additional reps

>>Modifications will be given

D. Mobility

3 x 10 cobras / scorpions

1:00 / side IT band smash with foam roller