Monday, September 30
WOD
Happy Birthday, Anne Johansen!
Do you want to learn how to do double-unders or work on your technique so that you can string them together? Coach Benja & Coach Tore will be holding a DU skills session on Saturday, October 19th at 10am! Cost is $25. Register here!
Warm-up:
:30 Bike
3 Inchworm lunge
30 Shuffle split
8 Bootstrapper
:30 Bike
:15 Muscle clean
:15 Hang power clean
8 Superman
8 Scorpion
5 Burpee over barbell
WOD: 6-9 Rounds each for max air bike calorie:
5 Hang power clean @ 75-80%
:30 Max Air bike calorie
:90 Rest
*22 minute cap.
Mobility: (To be performed after class or at home)
1:00 Lying knee twist
1:00 Couch stretch
