Thursday

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Ski Ergs will be installed Saturday!

WU
Group Junkyard over/under variation

WOD
2 Mins for Max Reps / 1 Min Off / 2 Rounds

Slamballs
Wallballs
Gimme Gimmes
Burpee Pull-up

Goblet Walking Lunge

Supplemental
Teams of 3- 6 min Row for Cals
2 Min Intervals per person

Notes: Straightforward power endurance work…testing recovery and efficiency. Hard to stay in there mentally at times and the 1 min rest is not much.

6:45 Grinder Class

WU
Dynamic

4 x 30/30 Press/OH Hold

WOD
10-1 NFT
Bench Press

Ring Row
Goblet Squat
Man Maker

then

Rope Pull Sprints
3 x 2 mins

then

Circle session where each person was given an exercise and there was 1 pacer doing AD sprint of 20/10 Cals. Max effort at each station while person does AD sprint..then move to next station.. Almost tabata-esque in the end.

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