Swinging in the Dome.
WARM-UP:
6-9-15 Reps of
KB Swing, KB SDLHP, Goblet Squat
Dynamic Stretch
STRENGTH:
SDLHP / Reverse Hyper
(5+10)5
Work up to a moderate weight.
WOD: DRAG’N MY HEART AROUND
For Time:
2 Rounds
9-6-3
Deadlift 225/155
C2B Pull-ups
1 Round
21-15-9
Deadlift 135/95
Pull-ups
ICING:
Tabata Ring Swings / V-Sits
KOT – Jefferson Curl
Next Monday we will be doing, the Hero WOD “CHAD”. We will have normal class times but classes may overlap a little bit because this workout may take you more than 1 hour. There will be several scaling options that will be presented as we get closer to Monday. Hero WOD “CHAD“ serves as a semi-annual fundraiser for two important causes, The Step-up Foundation and Big Fish Foundation.