Saturday, September 14

Spread love everywhere you go. Let no one ever come to you without leaving happier. - Mother Teresa

Schedule Update: Starting next week, we're combining the afternoon 4:30pm and 5:30pm classes into one 5:30pm class on Mon and Wed. We're keeping the Fri afternoon class at 4:30pm for now. 

Warm-up

2 Rounds, not for time, of:

2 minutes of easy jogging, biking or rowing

10 m high knees

10 m butt kicks

10 steps of walking lunges

10 glute bridges

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

5 Kip Swings

5 Pull-ups or Ring Rows

(NTE 10:00)

WOD

Complete as many rounds as possible in 20 mins of:

Run, 400 m

20 Dumbbell Box Step-ups, pick load, pick height

15 Ring Rows

Athlete Instructions

Box step-ups are done alternating feet. You choose height & load.

Make Ring Rows challenging, for example put your feet on the box.

Individual version:

As written

Partner version:

One partner working on AMRAP, other must be in either a bottom-of-squat hold or plank hold.