Saturday, September 17
WOD
Don’t miss the 800g Nutrition Challenge Info Session this Saturday at 10am at the gym! Please enroll for the session in the Pike13 app so we know how many to expect. We will have a Zoom option for those that aren’t able to make it to the gym. You’ll receive the Zoom link via email when you sign up in Pike. We will also be posting the recording of the session to the FB Members Only Page sometime Saturday afternoon.
Warm-up:
:30 each station/:05 transition
Bootstrapper
Row
Up down dog
Step-up rnd 1/ box jump rnd 2
Hang clean + S2O
Up down rnd 1/burpee rnd 2
WOD:
A) EMOM x 16 (4 sets)
Minute 1: Max rep Hang power clean (105/75, Scale as needed)
Minute 2: Max rep Burpee box jump (Rx- 24/20″, Scale to 20/18″ or step-up)
Minute 3: Max rep S2O (105/75, Scale as needed)
Minute 4: Max rep Calorie Row
Rest 3 minutes and add up total reps completed for part A
B) For time:
Complete same work completed in part A
Complete in any order and partition however you choose
Mobility:
:30 Child’s pose
1:00 Straddle
1:00 Eagle
