1/13/18 Three Different Partners

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:::SCHEDULE NOTICE:::

6:00am class Monday 1/15/18 will be moved to 5:30am
Noon class on Wed 1/10 through Monday 1/15 will serve as “open gym” as there will not be a coach on site. The gym will be open and members may show up and go through the class plan written on the whiteboard as per usual as a group. 

Warm Up:

Jog Down (forward) & Back (backward x 3
Zig-Zag Farmer carry 2 KB’s around entire pull up rack.
15 each, Knee to box (ankle flexion drill)
12 Box Step up + Jump Down
10 Push-up + DDog on box
6 each single Leg Squat (standing on top edge of box)
Seal Crawl x Pull up rack length

Skill, Strength, or Mobility:

None, set up for workouts.

WOD:

Everything is “I-go, you-go”
Switch Partners EVERY new section:
*So you’ll be working with 3 different people.

A) 6 minute AMRAP:
(alternate every round)
12 KBSwings (24/16kg)
12 Sumo DL High Pulls (24/16kg)
8/6 Calorie Row

-rest 5:00

B) 8 Minute AMRAP:
1 round of Cindy
(alternate every round)
(5 pull ups / 10 push ups / 15 air squats)
*L2: Ring Rows

-rest 5:00

C) 10 Minute AMRAP:
(alternate every round)
12 Wall Balls
9 Box Jumps
6 Burpees Over the Box