Friday August 21st

Reminder that All Classes will be held at Lincoln Woods on Saturday. See the Saturday WOD Blog post for more info.

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

General Warmup:

300m run into Running drills: High Knees, Butt Kickers, Chicken Walk, Over the Hurdle, Statue of Liberty.

Warm-up 2:

3 Rounds: 5 KB/Odd Object Deadlifts, :20 second Goblet Squat hold with KB/Odd Object, 10 Situps.

Part 2:

E4MO4M x 8 – 400m run, then static heavy object Overhead hold for :30

RX – 50/40+ lbs, L2 – 40/30+ lbs, L1 – 30/20+ lbs

Scale:

Run should be 3 min or less work each round

Notes:

Goal is to work for 3 minutes or less with at least one minute rest, max of 3:20 work time.. scale run accordingly.