Are you ready for an always memorable experience this Saturday? This workout will deepen your appreciation of Memorial Day. Heat times are 6:30, 7:45 and 9 am. Food will be served starting at 8 am. If you can, please leave a little something in the Hero WOD jar to show your appreciation for the day and the meal.
WARM-UP:
Pair up with a partner and take turns Rowing and Biking 100 Calories on each Machine.
Dynamic Stretch
STRENGTH:
10 min. to set-up and warm-up for the WOD
WOD: MEET ME AT THE BAR INDOORS
W/Partner for time:
50 Calorie Bike
100 Deadlift 135/95
30 Calorie Row
80 Hang Power Clean 115/85
30 Calorie Bike
60 Front Squats 105/75
30 Calorie Row
40 Push Jerks 95/65
30 Calorie Bike
20 Thrusters 75/55
50 Calorie Row
UGO IGO Format
Break up the Bike, Rowing, and Barbell work as needed.
ICING:
Muscle-up Progressions
KOT – Reverse Step-ups 20 Reps each leg.