Today is open gym all day during class times. Please use this time to make up a strength or WOD.
Warm-up:
400 meter run
2 rounds:
1 min roll out upper body
10 Breath k.b arm bar
10 medball cleans
10 Kb swings
Skill/Strength:
Power Clean 1-1-1-1-1-1
Spend 20 min going through positions
coaching and learning
Partner Wod For 12 minutes You Row 250 Meters While your partner does as many burpee pullups as they can. Switch every 250 meter row. Score = Total Rounds and Total Burpee pullups
or
Everyday Warrior WOD
masters 40 plus
As many rounds as possible in 12 mins of: 30 Double Unders rx 90singles scaled & masters
15 Wall Balls 20/14rx 14/10 scaled & masters 10 Deadlifts 185/135rx 135/95 scaled & masters
Score is total reps if double unders. single are 3 to 1 conversion. 46/3 =15.3. No rounding, so you would use 15 reps.
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