Wednesday, March 12
If you are an American, you must allow all ideas to circulate freely in your community, not merely your own.
Announcements:
New class! Starting this weekend, we’ll pilot a Sunday 9:30am class. Excited to add this class back to our schedule. This Sunday, we’re excited to welcome Coach Heather Hughes to lead this session.
Warm-up
EMOM 12’, comfortable pace, of:
Min. 1: 30-40 seconds of biking, rowing or jogging
Min. 2: 6 inchworm push-ups (6 down-ups in the second set and 6 burpees in the third set)
Min. 3: 10 box step-ups and step-downs, you choose the height (10 box jumps in the second set and 10 box jump overs in the third set)
Min. 4: 4 scap pull-ups + 4 kip swings + 4 kipping hanging knee raises (feel free to try toes-to bars in the second and third set)
Strength/Skill
None
WOD
Complete as many rounds as possible in 40 mins of:
Air Bike, 1000 m
Farmer Carry, pick load, 50 m
5 Burpee Box Jump Overs, 24/20 in
5 Toes-to-bars
Cool Down
Cobra Stretch - abs
1-2 minutes
Pec stretch, laying on side.
1-2 minutes per side.