We’re back!! Please bare with us as we work through this new outside wod adventure. We want to make sure everyone gets in and gets moving so please don’t hesitate to let us know if something is or isn’t working for you. Early risers at 6am remember this class is our quiet class so bring ear buds if you want to jam to the wod and if I need to get your attention to clean up some form, don’t worry I’m an excellent nonverbal communicator! Let’s try and pr our quietness so we can keep this class time! Remember on days when chalk is needed bring a small container and I’ll give you a chunk to keep. ALSO, super important that you cancel your spot in class if you can’t make it. Again, if it’s too competitive to get into a class we can adjust some things to make more room. This is a test week so please sign up, come wod and help us by giving us feedback so we can all smoothly and flextabulously get back into our workout groove.

WOD:

Every 3:00 x 10

1st 3:00 mins: 400m run

2nd 3:00 mins: 400/350m row

*so 0-3:00 run 400, then 3:00-6:00 row 400/350
repeat for 5 rounds. Sub 25 burpees for run (scale to 20) or 30/20 calorie bike*

No Option 2 today, we all need this cardio…

WOD:

Option 1:

10 min AMRAP

1 mile Run

Max Clean & Jerks (50/35 single arm DB-135/95 Bar)

rest 3 mins

7 min AMRAP

800m Run

Max Power Snatch (50/35 single arm DB-115/80 Bar)

rest 3 mins

4 min AMRAP

400m Run

Max Thrusters (50/35 single arm DB-95/65 Bar)

*use 2 DB’s if your weight isn’t challenging enough with 1 DB*

Option 2:

3 Rounds

400m Run (500/450m Row, 2:00 Bike, 100 High Knee Jump Rope *video*)

20 Ground2Overhead (slamball, DB snatch, KB/Bar clean & jerk…any method bringing weight from ground to overhead)

400m Run

20 Thrusters (Wallballs,goblet squats,single arm or double depending on equipment)