Thursday, September 30

• We have a new opening in our Pisgah Kids class. Come join our 11 other ninjas-in-training! K-5 group. Mon-Wed 3:45-4:30.

• Open Gym 4:30pm, Rebuild 5:30pm

Group Fitness Programming:

Skill:

Deadlift (barbell/kb/sumo/medball/odd object)

Strength:

Every 1:30 for 9:00 – 3 Deadlift

WOD:

Complete as many rounds as possible in 24 mins of:

25 Double Kettlebell Deadlifts, 24/16 kg

Double Kettlebell Front Rack Walking Lunge, 24/16 kg, 50 ft

Double Kettlebell Overhead Carry, 24/16 kg, 100 ft

Double Kettlebell Farmers Carry, 24/16 kg, 150 ft

Complete in teams of 2, alternating complete rounds. If you don’t have a training partner for this session, use a 1:1 work:rest ratio – resting the length of time it took you to complete the preceding round.

Rebuild:

A) 3 Rounds for quality of:

25 Double Kettlebell Deadlifts

Double Kettlebell Front Rack Walking Lunge, 50 ft

Double Kettlebell Overhead Carry 100 ft

Double Kettlebell Farmers Carry 150 ft

B) 3 rounds for quality of:

Dumbbell Bear Crawl 25 ft

Plank Dumbbell Pull-Throughs x 10-12

Rest 2 mins