Saturday, January 15

Rebuild 8:30a, Community WOD 9:30a

Rebuild

3 Sets
1. Glute Bridge V Walkout; 4-6 reps
Immediately into:
2. Curtsy Squat; 30X1; 8-10 reps/side
rest 30 sec and back to 1

3-5 sets 
8 Reverse Plank Bridge Hip Lifts 
8 Alternating Underswitch (4/side)
8 Burpee to Vertical Leap
Rest 30 sec between sets 
*Squeeze the glutes at the top of the Reverse Plank Bridge and Underswitch. 

Community WOD:

Complete as many rounds as possible in 30 mins of:

Run, 800 m

80 Kettlebell Farmers Carry Walking Lunges, pick load

Kettlebell Farmers Carry, pick load, 400 m

40 Single Arm Kettlebell Push Press, pick load

Complete in teams of 2 as:

Run- together

Kettlebell Farmers Carry Walking Lunges- 20/20/20/20, alternating partners

Kettlebell Farmers Carry- walk together, only 1 partner carrying at a time

Single Arm Kettlebell Push Press- 10/10/10/10, even reps per arm

Each team only gets one set of kettlebells or dumbbells. They should be heavy, especially on the single arm push press.