Thursday, April 28
“May you live every day of your life.”
― Jonathan Swift
Rebuild option available in all classes today.
Pisgah Kids: 3:30pm
Strength
3 rounds for quality of:
8 Snatch Grip Romanian Deadlifts, pick load @4011
Rest 45 secs
Single Arm Bottoms-up Kettlebell Carry, pick load, L 50 ft/R 50 ft
Rest 45 secs
30 Band Pull Aparts @2020
Rest 45 secs
WOD
3x RFT, every 5 mins: Assault Bike Calories and Kettlebell Swings
3 rounds, each round for time, of:
30/20 Assault Bike Calories
24 Kettlebell Swings, pick load
Go every 5 mins.
These should be sprint intervals! Attack these hard and you should have plenty of rest to repeat the effort with similar intensity. If you’re giving full effort and taking longer than 2 mins on the Assault Bike, please reduce the calories.
Rebuild Option
3 RFQ
24 SA Russian KB Swing (12R/12L)
6-8 Rower Pike-Ups @3111
10-14 Goblet Lunge @3111