Today we begin the defense of the “Golden Kettlebell”. Teams need to complete Workout #1 at home by Saturday. The 1st workout is worth 3 scores so it is important to get your team together and get it done. This can be done during any class Thursday, Friday and we will open the gym on Saturday morning from 8:30 to 10:30 am as well.
Warm-up:
3 rounds of 10 KB Swing, 10 KB SDLHP, 15 Sit-ups
Dynamic Stretch
Strength:
Deadlift
10 8 6 (3)3 (2)2
WOD: DIRTY WATER
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
Thanks to CFNE for today’s WOD
Icing:
KOT – VMO Squat with 35/25 15 Reps