Monday, October 10
WOD
Happy Birthday Lanette Doran & Zach Butterworth!
Schedule for Indigenous Peoples’ Day: Classes at 8 & 9am. Open gym at 12:30pm and 6:45pm
Warm-up:
2 Rounds of:
:30 Air bike
:30 Jumping jax
:30 Row
:30 DSC
:30 Burpee
:30 Spiderman lunge
:30 Hollow rock
then
Warm-up
Hang clean thruster + DU/SU
WOD: EMOM x 32 minutes (4 Rounds)
Max reps each movement
Minute 1: DB strict press (Rx-35/25, scale as needed)
MInute 2: Row Calorie
MInute 3: Box jump (Rx- 24/20″, Scale I-20/18, Scale II- 18/12″ or step-up)
Minute 4: Rest
Minute 5: DB Hang squat clean thruster (Rx-35/25, scale as needed)
Minute 6: Air bike calorie
Minute 7: DU/SU
Minute 8: Rest
Mobility:
:30 Low dragon
:30 Lizard
:30 Eagle
:30 Archer
