Wednesday, May 15th, 2019

Week’s Preview: Week 2/4
Friday: OLY + CF Benchmark WOD: “Randy”

A.
3 Rounds: 1 Minute On/ 20 seconds Off
RDL with light weight
– Perform slow reps with control and pace.
– Pace is 3 seconds up and 2 seconds down
– Spend 30 seconds each side
– KB is in opposite hand of standing leg
Weighted Plank
– Only add weight if you can hold a 1 minute bodyweight plank with ease

B.
25 Minute Amrap
Partner WOD: Teams of 2
In pairs, completes as many rounds and reps as possible;
20 X Burpees
30 Box Jump Overs
40 Single Arm Snatches
*Every 5 Minutes Run 200 meters as a team with Medball
– Only 1 MedBall per team!

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