announcements
Ben will be returning to Thursday 4:30/5:30 pm for a while, starting this week. I’m excited to get time with the afternoon crew again! Thanks, Coach Jason, for holding that slot down for us for so long.
Wednesday is the last day to reserve hoodies ($40) or reorder the Cat Laser shirt ($25).
We’ll have a normal class schedule for Wednesday/Veteran’s Day. The WOD we’ll do that day, “Chad,” is a LONG one. In classes, we’re offering a partner version to shorten it and, for those who opt to do it alone, it can sometimes/often spill over the 1-hour class time. Like all WODs, it’s infinitely scalable, and folks can scale it down to fit inside a normal class hour if you have work or other obligations!
“Helen”
Benchmark
rx
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups
Score: Total time
L2
3 rounds for time:
400-m run
21 Russian KB swings (35/53 lb)
6 pull-ups
Score: Total time
L1
3 rounds for time:
200-m run
15 KB swings (18/26 lb)
12 ring rows
Intended Stimulus
8:00-15:00.
Unbroken kettlebell swings.
Pull-ups in 3 sets or fewer.
Run in 2:00 or less.
Retest from 241022.
Videos