January 29, 2016

Friday

We are proud to announce that we are now officially a ROMWOD affiliate. Starting in February we will be incorporating ROMWOD into our classes twice a week. We will also have an hour long ROMWOD class on Saturdays (time TBA). This will replace our yoga class on Sundays.

Let any coach know what time works best for you on Saturdays.

9am? 11am? Noon?

ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides daily videos designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity.

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

4 x 400M Run (Rest 1:1)

METCON:

Teams of 2 complete AMRAP 20 of:
100 WB
100 DU
80 Calorie Row
80 Sit-ups
60 Russian KBS (53/35)
60 Burpees
40 Cleans (115/75)
40 Push-ups
20 Push Presses
20 Muscle Ups or Pull-ups

EXTRA CREDIT:

Mobility

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