Monday, May 13th, 2019

Recovery is a daily thing! Try it with us in our weekly Mobility class on Thursday nights at 6pm with Coach Cara! πŸ™‚

Week’s Preview: Week 2/4
Tuesday: Box Squats
Wednesday: Partner Long WOD + Running
Friday: OLY + CF Benchmark WOD: “Randy”

A.
3 Rounds for Quality: 45 seconds ON/ 15 seconds OFF
Single Arm Overhead Walk with DB X Left Side
Single Arm Overhead Walk with DB X Right Side
Active Hang on Cage
1. with Knee tuck
2. with Hollow Body
3. with “L” Hold
Double Front Rack March with KBs

B.
4 Round Strength Circuit: Every 3 minutes-
Perform the following;
Seated Z Press X 10 reps
– Building each round
Single Arm Rope Pullups X 1 minute
1. without legs
2. with legs
3. From floor

C.
4 Rounds for time: (10 minute cap)
Row X 250 Meters
Pushups X 20 reps
Sumo Deadlift HighPull with KB X 15 reps

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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, May 19th!