Tuesday June 18, 2019
Specialty Classes
7:30pm Yoga
Strength/Skillwork
[No measure – Do after WOD]
3 Sets:
20 Medicine Ball Sit-ups [GHD w/ medicine ball]
30 Russian Twists with Medicine Ball
Rest as needed between sets
CAUTION! Only do GHD w/ medicine ball if you’ve been regularly doing sets of 15+ GHD sit-ups over the past few weeks. At least 2x per week.
WOD
400m Run Buy-in
Then,
3 Rounds of:
30 Plate Ground to Overheads
20 Lunge to Step-ups
10 Calorie Row or Bike
1:00 rest between rounds
20:00 Time cap incl. buy-in
Rx+: 45#/25# Plate, 24″/20″ Box
Rx: 25#/15# Plate, 24″/20″ Box
Score is total time
Elements
Do main WOD and accessory work today.
For each shirt $20-22 will be donated to Peter.
All who buy a shirt will get a free NRG packet.
Shirts or hats are your ticket to the special WOD on Saturday 7/20.
