Class on Friday, July 4th, is at 0900 only in celebration of our Independence Day!
Sprint Work:
With a partner, and a 2-minute clock…
Row for calories*
…rest 2:00, then…
With a partner, and a 2-minute clock…
Bike for calories*
…rest 2:00, then…
With a partner, and a 2-minute clock…
Ski for calories*
For total calories
*Partners will alternate every 5 or 10 calories.Partners can chose but stay consistent on each machine, but can differ on machines.
Conditioning:
Partner WOD, equal work
80-60-40-20 Double-unders
40-30-20-10 Double dumbbell push press (2 x50/35)
20-15-10-5 Burpee box overs (24/20”)
10-8-6-4 Bar muscle-ups
For time
(20:00 cap)
Post results and experiences in the comments
with Beth
19:46 🌶️
Partnered with Anne
48
64
47
159 cals total
Cwod- 18:33 RXish – Anne did spotted MUs
Partner with Kile:
Part 1:
Row (10’s): 54
Bike (10’s): 55
Ski (5’s): 48 (should have done 10’s)
Total: 157
Part 2:
20:55 capped
24:58 (I was Rx, Kile did singles rds 2-4)
My MU’s felt pretty good today, still not squeezing the glutes enough.
Kile wasn’t feeling great today.