Saturday September 9
Specialty Classes
Family WOW! Class – 10am – 11am
Strength / Skillwork
Front Rack Lunge
8-8-8
Warm-up with a plate held at arms length, bent elbows if heavy
Try double KB front rack Lunges
Then:
Barbell front rack lunge
WOD
6 Rounds Through of
30 sec. Intervals:
- Burpees
- Indian Sit-up
- Rest
- Pull-ups
- Toes to Bar
- Rest
(17:30 Duration)
Rx+ as written
Rx: Ring Row, Lying Leg Lifts
[If there is a huge class have everyone start on a different station, including the rest intervals and rotate through in order]