Thursday June 29, 2017

(Bill cruising along on his sprints last week! The need for speed was real during this workout!)

BRING A FRIEND TO TODAY’S WORKOUT OR MAKE SURE YOU HAVE A BUDDY FOR CLASS!

Level 1 & 2 WOD:

With a partner complete:

5000m Row

50 Front Squats @ 85% of your 1RM (you will probably need to 2 bars)

50 Box Jumps (30″,24″)

 

**You can break up the work above any way you want.  You do not need to finish one exercise before moving onto the next.  But only one person can work at a time and while one person is working, the other person is holding a plank.  Switch places every time the person holding the plank needs to rest.  If they come down, you MUST switch spots. Hold those planks for a good portion of time.

**Also, the rowers, turn off after about 90 seconds-2 minutes.  So make sure you don’t lose your place by taking too much time off the rower 🙂

MOD 1: FS (80%), BJ (24″,20″)

MOD 2: FS (75%), BJ (20″, 3 plates)