9a, 10a, 11a – KB Classes w/ Coach Murpy
12p – Yoga class with Maggie. A new coach, a tremendous athlete and a fresh personality. If you have been telling yourself you will come to Yoga, today is the day!
1p – 3p – Open Gym. If you plan on doing the CF Games WOD 13.2 this is the time to do it.
15 Min Strength Circuit
A: Heavy DB or KB Farmer Carry for 3 laps (down, back, down)
B: KB Snatch x5 (5 each arm)
C: Land Mine Rotational Twists x20 (10 each side)
* Go through the stations at a good pace. This is not a race or a WOD. You should be able to go through this circuit at least 4 times. The idea is to challenge yourself and to add weight whenever possible. Use the heaviest KB’s or DB’s as possible on the Farmer Carry and the KB Snatch. Stay controlled and tight on the twists.
WOD #1 – 10 Min Cap
Rep Scheme of: 10 – 20 – 30 – 20 – 10
KB Swing (55/35)
Lunge (1 step = 1 rep)
WOD #2 – 10 Min Cap
Rep Scheme of: 5 Rounds for time
20 Calorie Row @ Level 10
20 KB Snatches (55/35)
* 10 KB Snatches each arm alternating each rep. L, R, L, R all the way through.