8am Endurance: “Simulated Long Run” – Meet Coach Mark at the box!
9am, 10, 11am: Kettlebell WODs
Noon-2pm: Open Gym
**Yoga will be cancelled today. Keep an eye out for future dates we will be hosting some outdoor yoga classes.
Part 1 – Partner Band Pulls (12 – 15m)
3 Second Band Pull @ 50% then take off for 3 Seconds at 90 – 95%
** Head down the gym for 1 attempt, rest about 10 seconds and then head back.
** Make sure to adjust your speed from 50% for the first 3 seconds and then take off at a much faster pace for 3 seconds. Rest as needed throughout. Look at the first 3 seconds as a way to build up to your sprint speed.
** Demo Video, watch at the 2:30 mark
WOD: Annie Remix (15m Cap)
50 – 40 – 30 – 20 – 10 of Double Unders & Ab Mats
** Every 3 min stop where you are do 25 Russian Swings (eye level) w/ the heaviest KB possible.
** Keep your butt tight and body under control. Quality, then quantity.
Accessory Work Finisher:
10 Push Ups + 40 Flutter Kicks
** 3 Rounds, not for time
** Left + right = 1 Flutter Kick